FVT Kettlebell Workshop February 1st

Not long ago, I had quite a different view on KB training. I thought I could just grab a kettlebell and start swinging it around after reading a few articles and watching a couple of YouTube videos.

Boy, was I wrong 🙂

Let’s face it, kettlebells are an awesome training tool … but if you don’t know what you’re doing, you at BEST won’t get the benefits from training with them that you should … and at worst, you’ll badly injure yourself.

I knew I needed some quality instruction to learn how to use kettlebells properly. I started with books and DVD’s from Pavel Tsatsouline (the man responsible for bringing the current kettlebell craze to America and the master of modern HardStyle kettlebell training). I spent thousands on personal training sessions from a local kettlebell instructor. I’ve even travelled across the country and paid thousands more (and untold blood, sweat, and tears) for what is now multiple RKC certifications.

And NOW … welll, I just love kettlebells. I’ve learned how to use them properly and am currently enjoying all the training benefits that they provide. And I want to help as many people as possible learn how to use them safely and correctly to reach their ultimate fitness goals.

SO, I’ve decided to put on a “kettlebell basics” workshop at the FVT studio on Saturday, February 1st, 2014. Click the link below to learn all about it – and to reserve your spot at a special discounted “early bird” rate:

=> February 1st KB Workshop at FVT

 

Thanks, train hard, and talk soon –

Forest Vance, MS, RKC
ForestVanceTraining.com

January 2014 Challenge Workout

New year, new set of FVT Challenge Workouts!

We are going to make our Band Challenge one of our regular, re-curring challenge workouts this year. And it’s going to be our official Challenge Workout for January of 2014.

It’s already underway and we have several new grey and black band earners. Stay tuned for the full report at the end of the week!

 

Here’s a full rundown of the FVT Boot Camp Band Challenge:

The FVT Boot Camp Band Challenge involves various feats and demonstrations of overall physical fitness. Upon completion of each band challenge level, the participant will recieve a special FVT Boot Camp wrist band.

The band challenge qualification requirements for each level are as follows:

Grey Band Qualification Requirements

  • :45 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)
  • 1:00 plank hold with PERFECT form
  • :15 pull up static hold (any grip, chin above bar) for women, one dead hang pull up (any grip, chin above bar) for men
  • Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least four burpees in each interval period.

Black Band Qualification Requirements

  • :90 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)
  • 2:00 plank hold with PERFECT form
  • One dead hang pull up(any grip, chin above bar) for women, five dead hang pull ups (any grip, chin above bar) for men
  • Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least seven burpees in each interval period.

Good luck to you on the FVT Boot Camp Band Challenge!

– The FVT Team

 

PS – Know a friend, family member or co-worker who could benefit from training at FVT? Forward this message their way – and have them contact us HERE for more info and to schedule a free Test-A-Trainer session …. OR, if they’re not quite ready to visit us just yet, you can send them to THIS page where they can get taste of our workouts with a 15 minute follow-along video and meal plan from FVT.

How to Make 2014 Your Best Year EVER

photo (12)

THANK YOU for making 2013 great … and wishing you a fantastic 2014!

I’m thankful every day I go to ‘work’ (if you can call it that) … I feel so fortunate that I can help thousands of people around the world improve their lives, do what I love and actually get paid for it … and it’s all because of YOU … so again, many, many thanks.

New Year’s resolutions may be a bit cliche – but now is an great time to reflect on the past year and plan for the one ahead.

I’m personally huge on goal setting in every aspect of my life. And it’s so important, no matter what your goals are – whether that’s losing weight, managing your time more effectively, doing something you’ve always wanted to do like start a business or travel to a foreign country … because it works!!

If you’re questioning the true effectiveness of writing down your goals, here’s some research statistics I dug up on goal setting from ideamarketers.com:

There are numerous studies that prove the value of journaling to write down and keep track of your thoughts and goals. A research study sponsored by the Ford Foundation discovered that:

– 23 percent of the population has no idea what they want from life, and as a result, they do not have much.

– 67 percent of the population has a general idea of what they want, but they do not have any plans for how to get it.

– Only 10 percent of the population has specific, well-defined goals – and seven out of ten of those people reach their goals most of the time.

– The top 3 percent of folks who take time to define specific goals, write them down, and take a planned course of action to reach them achieved their goals 89 percent of the time.

I’m a firm believer that you can have whatever you want in life – and that, ultimately, you are the one responsible for how your life turns out.

I always take time at the end of each year to write down my goals (actually, I do it a lot more often that that) … I recently found a journal from about five years ago where I wrote down my goals at the time … and it was uncanny … I had achieved and surpassed almost every one of them … I’m absolutely convinced this process works …

So, for example, if improved fitness is your goal, write it down. Be specific about it, and have a great reason why you want to get in shape. Is it for your health? To be there for your kids? To feel better and have more energy? Or even just to look great and feel good in your clothes? How much weight to you want to lose? By what date? And what’s your specific course of action to get there?

In conclusion, though New Year’s resolutions may not be your thing, take some time to reflect on 2013 set some concrete goals for the coming year. Remember, you are the creator of your own destiny and can have any kind of life you want … so, what are your goals for 2014?

– Forest

PS – Would love to hear your thoughts on this post in the comments section below!

Happy Holidays from FVT

photo (13)

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.

photo (12)

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 –