Friday Q&A (video issues, new workouts and more)

WoW what a packed week! We got our 30 Day Rapid Fat Loss Challengers kicking butt, we’re getting geared up for our annual Anniversary Party at the studio, AND we’re working on TWO killer projects that’ll be coming your way in the next month. Rock on!

Anyway, now that it’s Friday and things are settling down a bit, thought it would be perfect timing to do a little Friday Q&A.

Let’s get to it –

Q: I am having trouble watching your videos on a mobile device. What gives?

A: If you are attempting to watch videos embedded on my blog on a mobile device you may have issues. I am currently looking into and trying to find a solution to the problem.

In the meantime, tou can go straight to my YouTube channel at:

http://youtube.com/forestvancetraining

And you should be able to watch them on your mobile device there. Alternatively, you can simply watch them on your computer :)

Q: A saw that you have a new intro video up on the home page at FVT. What’s that all about?

This gives folks who are thinking about trying out our program more detail – in video – about what we do. It also covers the things that make us different from all the other boot camps out there.

See the new video on the ForestVanceTraining.com homepage, here:

=> New FVT Intro Video

Q: What’s the story on the joint mobility training stuff?

As you probably know, I had a “cup of coffee” in the NFL in a previous life, with short stints on a couple of different teams.

Leading up to that point, I had been involved in competitive sports for over 15 years.

Long story short, my athletic career left me with my fair share of dings. I got off pretty good compared to a lot of guys I know, but I still feel it on a daily basis.

So, I’ve been doing a simple, five minute joint mobility routine nearly every morning for the last six months or so. This little thing has probably had more impact on my overall health and well being than anything
else I have done this year. It’s been a HUGE help in reducing some of my chronic aches and pains.

I shot a quick video breaking down a simple joint mobilty routine you can do to start enjoying some of the benefits of it yourself:

=> Simple Joint Mobility Video

Q: I hear people talking about burpees all the time. What is so great about them?

Burpees are one of those exercises you love to hate. They are mysteriously tough – all the reasons why can’t be totally explained ;) – but also are SO awesome for working every muscle in your body, and
getting an amazing conditioning workout in a super short amount of time. ALL in a very small space, and with no added equipment.

One big thing is though, you might not do enough of them (if any) because you might think you’re not “athletic” enough.

My friend, Shawna K put together a video for you describing how burpees can be used by anyone, including YOU, to up their fitness game and shatter any weight loss or fitness goal.

In the video below, she goes through some nice burpee progressions that I know will help you – check it out:

=> Burpess ARE For Everyone (video + workout)

Okay! That’s it for today. Hope that helps. Keep training hard, and talk soon –

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

30 Day Rapid Fat Loss Challenge Sample Home Workout Plan

NOTE: Just over 48 hours to go ’till registration for the 30 Day Rapid Fat Loss Challenge closes … click HERE to sign up now.

Boy oh boy, this is shaping up to be the best 30 Day Rapid Fat Loss Challenge yet!!

Couple of days ago, I sent you a sample meal plan from the challenge, to give you an idea of just how EASY we’re going to make it for you to lose fat as fast as humanly possible.

Today, I wanted to share with you a sample workout from our master rapid fat loss manual.

During the challenge, we want you to be working out most every day. But don’t worry – we’re going to make this easy for you as well, because if you’re not training at the FVT studio, we’ve got a great at home workout plan for you to follow.

This rapid fat loss home workout plan is designed to be done w/ little or no equipment, and in about 20-30 mins. So you’ll have NO excuse to miss a workout!!

Let’s get right to it –

NOTE: This workout is literally a sample from the master rapid fat loss manual … so keep that in mind as you read through the notes if something doesn’t make sense 🙂

###

30 Day Rapid Fat Loss Challenge – Sample Home Workout Plan

Resistance Workout

1. Begin By Stretching Tight Muscle Groups

Pick three stretches from the Flexibility and Mobility section
that target tight muscle groups for you; spend about five
minutes stretching.

2. Core

A. Bird Dogs – two sets, 10 reps each side
B. Planks – two sets, from knees or toes, 30 second holds

3. Resistance Training

(The following pairs of exercises are to be done as circuits: do A1, go immediately to A2 without resting, rest for about 30 seconds, and repeat. Repeat this
pattern for all three pairs.)

A1. Squat – three sets, 12-20 reps
A2. Pull-Up or Beginner Pull-Up – three sets, 10-15 reps (sub wall stick ups if no equipment)

B1. Push-up or variation – three sets, 10-20 reps
B2. Deadlift – three sets, 10-20 reps (sub squat jumps if no equipment)

C1. Military Press – three sets, 10-15 reps (sub plank holds if no equipment)
C2. Lunge – three sets, 10-15 reps

3.5 BONUS “finisher”

10×10 30-30 SPRINT/recovery to finish (run, bike – your choice)

4. Stretch for Cool-Down (optional)

Pick some or all stretches from the Flexibility and Mobility
section.

###

Whew! That one looks easy on paper, but give it a go – I think you’ll find it quite challenging.

And – if you’re thinking about signing up for the challenge, make sure to do it soon, HERE.

Thanks, train hard, and talk soon –

Forest

 

30 Day Rapid Fat Loss Challenge Sample Meal Plan

Whew! Whirlwind of a week so far … was off to Vegas for about 36 hours for a GREAT business coaching event … but now I’m back in Sac and ready to rock this afternoon with some great boot camp sessions!!

Sign ups for the 30 Day Rapid Fat Loss Challenge are brisk. If you’ve been thinking about signing up, make sure to do it asap – time is running out, and spots are filling up quick (we’re already at nearly 50% capacity!)

=> FVT 30 Day Rapid Fat Loss Challenge (sign up here)

A HUGE part of the challenge is the diet/meal planning aspect that we help you with throughout. And frankly, if you’re going to do the challenge and get the results you really could, you need to follow the diet. Losing a significant amount of weight in a 30 day period without changing your diet is just not going to happen.

That being said … I also have some good news for you. And that is, when you sign up for the challenge, we make it easy for you – because we tell you exactly what to eat for optimum results.

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.

Just a side note – this is for an approx 150 pound female, and of course this would be adjusted up or down depending on your specific situation.

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!!

FVT 30 Day Rapid Fat Loss Challenge sample meal plan

6 AM

~1/2 cup cottage cheese
1 apple
~ 6 almonds
12 oz coffee (black)

9 AM

1 protein bar (like Perfect Foods) or MRP (like Muscle Milk)

12 PM

3 oz turkey breast
1 slice ezikial bread
2 tbsp avocado

3 PM

1 hard boiled egg
unlimited carrots and celery

6 PM

3-5 oz salmon
ulimited asparagus spears
~ 6 tbsp brown rice

That’s it. Easy, right? Awesome!!

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 Back-to-School 30 Day Rapid Fat Loss Challenge Registration Now Open!

If you’re:

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

=== >> Click here to get more info and sign up for the challenge now

Now introducing …

The FVT Back-to-School Rapid Fat Loss Challenge

  • The challenge officially begins Tuesday, September 17th, 2013.
  • Registration for the challenge runs from Tuesday, September 10th thru Monday, September 16th.
  • The 30 Day Rapid Fat Loss Challenge is all about losing as much fat as humanly possible in 30 days. We’ll take your weight, body fat, and circumference measurements before and after the challenge. We’ll provide you with a complete meal planning and workout blueprint – as well as the needed support and encouragement – to make sure your fat loss challenge experience is a success!
  • You have a chance to win over $600 in cash prizes … as well as getting an incredible amount of ‘stuff’ when you sign up … and much, much more …

=== >> Click here to get more info and sign up for the challenge now

Thanks! And hurry – registration is strictly capped at 35 participants.

Forest

September 2013 Challenge Workout Results

Quick link to check out the September 2013 Challenge Workout – in case you missed it:

September 2013 FVT Challenge Workout

And the results:

RM 13:10
CA 14:08
SF 14:18
PK 15:20
BP 15:30
LC 15:48
JM 15:56
JV 16:29
MA 16:30
BC 17:00
RA 17:46
MP 17:54
BR 18:02
KP 18:22
AM 19:04
ST 19:07
BK 19:09
PK 19:30
MD 19:54
JM 20:20
AL 20:20
AT 20:30
RB 20:35
MH 20:47
CB 20:55
LA 21:15
RK 21:20
CM 21:57
OC 22:18
AP 22:20

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