Simple Yoga Routine (free)

I like the IDEA of doing a simple yoga routine. It could most definitely compliment and improve one’s FVT-style, functional training, hybrid strength and conditioning workouts.

There are just some aspects of it that I still have trouble wrapping my mind around. Here’s an excerpt from the article I’m about to share with you, that may help you understand where I’m coming from:

Yoga isn’t for real men. It’s for soy-boys, the “weeds and seeds” crowd; those skinny fat Nancies that wear Lycra pants and sit around sipping wheat grass smoothies after their light and invigorating ‘core circuits.’

THAT sort of thing is what pops into my head when I think of yoga. I realize, however, that my thinking is somewhat flawed 😉 So I have been making an effort to change my mindset.

And I am now convinced – after talking with various yoga instructors and experts, as well as doing a good bit of research on my own in recent months – that a simple yoga routine does in fact have a place in one’s strength-based fitness program.

If you are looking for a yoga routine that is simple to understand, that doesn’t require a bunch of equipment, that takes less than 10 minutes to do and that will actually WORK as a compliment to your current program, check this out:

=> Simple Yoga Routine

That’s it for now. Have an awesome weekend, and talk soon –

– Forest Vance

Owner, head trainer, Forest Vance Training, Inc.

FVT Complete Body Transformation FAQ

Quick follow up on yesterday’s message –

In it, I told you all about the new FVT Complete Body Transformation program.

If you missed the details, click here to see ’em now:

=> FVT Complete Body Transformation Program

The interest for this program has actually been considerably higher than I originally expected. I am realizing (now) that there is nothing like it offered anywhere else in the Sacramento area. Which is pretty darn cool!

Anyway, I thought I would quickly go through and answer some of the questions we have been getting over and over about the program, in case you’re considering contacting us about it, but are still on the fence:

 

FVT Complete Body Transformation FAQ

 

Q – Who exactly is this program for?

A – Someone who is completely serious about getting into the best shape of their life.

This could be because you have a big event, like a wedding, coming up. It could be because you are having some serious health issues, and you have no choice but to change. It could be that you’re just sick and tired of being sick and tired.

Whatever your reason(s), you’re totally, totally serious and dedicated to making a HUGE change in your life.

 

Q – What’s the quick breakdown of what the program includes?

A – Two private training sessions each week. Unlimited semi private training sessions each week. Unlimited boot camp sessions each week. You will be working out at the studio anywhere from five to ten times per week, depending on your fitness level, goals, etc.

You’ll also get on-going nutrition coaching with food log reviews and feedback every week, a year’s membership to our weekly workouts membership site, and access to all of Forest’s videos, ebooks, books, DVDs, etc. as needed.

 

Q – What is the cost of the program?

A – $999, billed monthly.

I realize that it does sound like a lot at first glance … but when you consider what you are getting, it is actually a significant discount from what you would pay if you were to do all of these things separately.

Here’s how it breaks down:

– 2 private personal training sessions per week (8-10 sessions per month @ $75 each = $600-$750 per month value)
– unlimited semi private training (1-2 sessions per week @ $40 per session = $160-$320 per month value)
– unlimited boot camps (1-2 sessions a week @ $20 each = $80-$160 per month value)
– nutrition coaching ($99 per month value)

= a real, actual value of $1329 per month.

Plus, when you sign up, you get:

– all of my programs and products as needed (over $740 value)
– year membership to my weekly kettlebell workouts program ($99 value)

If you think this program could be right for you, and you’re interested in learning more, contact us by calling (916) 273-9366 or leaving a message here, and we’ll schedule a phone consultation to chat further and see if it’s a good fit.

As I mentioned before, this program is going to take a serious commitment of time and resources from BOTH of us … and that being said, we have space for only two one people in this program (one of the spots is already filled). If you are interested, please contact us asap!

Thank you so much, look forward to hearing from you soon.

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Certified Fitness Nutrition Coach
Certified Russian Kettlebell Instructor
Owner, head trainer, Forest Vance Training, Inc.

New Complete Body Transformation Program @ FVT (for very serious people ONLY)

Erik dropped 60 pounds and 16% body fat @ FVT

Hope you had a great holiday weekend, got to enjoy some time with your family and friends, relax and have fun, and maybe even get in a workout or two! 😉

Today’s message is about a new program we’re rolling out this week @ FVT. It’s been a long time in the making, and I’m super excited about it. It’s quite honestly like nothing we’ve ever done before.

But before we continue, I want to let you know that this program is for very serious people only. It’s going to help a few select people get some AMAZING results … but it’s ONLY for folks who are seriously dedicated and ready to make a big change in their lives.

Still with me?

Cool. Let me break it down for you.

Maybe you have a big event coming up.

Maybe you’re getting married.

Maybe your health is at risk.

Maybe you want to do this for your kids.

Maybe you’re just fed up with being out of shape and not having the body you want.

Maybe you’re sick of not having the mental focus that you want to do your work, to do your everyday tasks, to take care of your family.

At the end of the day, whatever your motivation, you’re ready to make a change and you’re ready to get really serious about it.

This program is designed specifically for you.

Now introducing …

The FVT Complete Body Transformation Program

Here’s what this new and exciting program includes:

  • Two private training sessions/ week – you’ll get complete, undivided, 100% one-on-one attention to your goals and specific training needs
  • Unlimited semi private group sessions/week – so that you can work out in a small group setting and get that extra push and accountability from the folks you’re working with … but where the workout is still geared towards your specific goals, fitness level, etc.
  • Unlimited boot camp sessions/week – enjoy the benefits of working out in a slightly larger group … you’ll get a fun and high intensity workout, and work towards your fitness goals with a like-minded group of peeps
  • Nutrition coaching – we’ll get you 100% dialed in on your eating (a HUGE component of reaching your goals), give you on-going feedback on exactly what you should be doing, and a specific plan to get you where you want to be
  • Access to ALL of our programs and products as needed – Ebooks, video-based programs, physical books, DVDs. Any of these, as needed, you’ll get a copy of included when you sign up for this program.
  • One year membership to the new-and-improved-for-2013 FVT Coaching Club – you’ll get three brand new FVT workouts per week on an ongoing basis, so that if you’re away from the gym, you’ll always have a workout to do on your own.

If you think this program could be right for you, and you’re interested in learning more, contact us by calling (916) 273-9366 or leaving a message here, and we’ll schedule a phone consultation to chat further and see if it’s a good fit.

As I mentioned before, this program is going to take a serious commitment of time and resources from BOTH of us … that being said, we have space for only two people in this program. It’s for a very specific person … BUT … this message is going out to about 100 active FVT clients and over 1,000 folks on our local email list … so in other words, if you are interested, it’s probably in your best interest to contact us ASAP before the available spots fill up! 🙂

Thank you so much, look forward to hearing from you soon.

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Certified Fitness Nutrition Coach
Certified Russian Kettlebell Instructor
Owner, head trainer, Forest Vance Training, Inc.

April/May 2013 Nutrition Challenge

For the last eight weeks or so, my wife has been eating completely vegan.

I am totally supportive. I think it’s a really great thing for her. She has LOTS more energy, has dropped several % of body fat, and believe it or not is actually improving performance in her workouts.

Now don’t get me wrong – I’m not going to go vegan myself anytime soon. And don’t worry, this month’s nutrition challenge isn’t going to be to cut meat out of your diet or anything like that. The main reason I bring the topic up is because I think we can take a lot away from the “whole foods plant based” approach.

See, describing my wife’s dietary approach as “vegan” doesn’t really do it justice. What she is doing is probably best described as a “whole foods plant based” diet. She eats a TON of vegetables and fruits, eats hardly anything that’s processed in any way, largely avoids sugar and salt, etc.

And for the record, I think THAT is the biggest reason she is feeling so great, shedding fat, etc. – not the fact that she has cut animal products out of her diet. But let’s just keep that between you and me 🙂

Anyway, this is the “inspiration” for this month’s nutrition challenge. And that is:

Rid your cabinets of boxed/highly processed/refined carbohydrate foods

 

Stick to the perimeter of the grocery store. If something can stay good in a box for a year, it’s probably got some stuff you don’t want to eat in it!

Another good rule of thumb is that if your great grandmother wouldn’t recognize what you’re eating, you probably shouldn’t be putting it in your mouth.

Ok. That sums up today’s message. Try this simple nutrition challenge for one week, and I know you’ll be shocked at the results it brings you. Have a great holiday weekend, and talk soon –

Forest

 

The FVT Band Challenge is Back.

Time to test your overall strength, conditioning, and mental toughness. The FVT Band Challenge is back. See all the details by clicking the link below. And come in for a boot camp this week to take the challenge yourself:

=> FVT Band Challenge

Also going on this week at FVT …

Referral Recognition

As you likely know, referrals are our #1 source of new business … and we really, really appreciate your help in spreading the word about FVT! Just wanted to give a quick ‘shout out’ to:

Scott S
Julie G
Sabrina F
Ann T
Valerie S
Ashley P
Nichole T

And others for recently referring one or more folks to our program in the last month!

(Don’t forget – any friend/family member/etc. you refer gets a free “Test-A-Trainer” session at our gym … and YOU get a free week of group training OR a free personal training session when they sign up.)

FVT Coaching Club Update for 2013

If you:

  • Are no longer training with us, but want a great way to keep up with your workouts
  • Haven’t started training here yet, but want some self-direction to get you going on a workout program in the meantime

This is an AWESOME solution. Look no further than the new-and-updated-for-2013 FVT Coaching Club. You’ll get three brand new fun and exciting and EFFECTIVE workouts from me each and every week:

=> FVTCoachingClub.com

 

That’s it for now – thanks for reading and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Level II Certified Russian Kettlebell Instructor
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
Owner and Head Trainer, Forest Vance Training, Inc.

June 15th KB Workshops – Register Now to Ensure Your Early Bird Discount

We are holding TWO kettlebell workshops at the FVT Studio in Sacramento, CA on June 15th, 2013 – and spots are filling fast!! This email is to give you the heads up, and to make sure you get in on the early bird discount if you’re looking to sign up.

We have eight “early bird discount spots” in both the AM and PM sessions – and both of these are almost completely filled. Click here for more details and to reserve your spot now:

=> June 15th Kettlebell Workshop @ FVT

 

If you are:

  • Looking to learn the basics of safe and effective kettlebell training
  • Already training with KB’s, but having problems mastering good technique
  • Tired of your lower back/forearms/shoulders/etc. hurting after a KB training session
  • Simply love kettlebells, want to discover new training tips and workouts, and spend an awesome day around like-minded kettlebell enthusiasts

This is the perfect event for you. At these workshops, you’ll learn the basics of safe and effective kettlebell training – AND how to take your training to the next level.

Learning how to train with KB’s from manuals, videos, etc. is a great way to start. But there is no replacement for real, quality, in-person kettlebell instruction. Click the link below for all the details and to reserve your spot before it’s too late:

=> June 15th Kettlebell Workshop @ FVT

 

Thanks, train hard, and talk soon –

Forest Vance, RKC II

PS – Click the link below for a couple of video samples of what we will be covering in the workshop. Really hope to see you there!

=> June 15th Kettlebell Workshop @ FVT

At Home Ab Workout

Most people think of crunches, sit ups, leg lifts, etc. when they think of training their abs.

Turns out, this is NOT the best way to train your abs. It’s with total-body, “functional” movements. This is better both for your long-term spine health, AND short term fitness results!!

This is how I train MY abs. It serves me well, and most importantly, it keeps my back feeling great, and my core strength high for all the kettlebell training and other lifting activities I do almost every day.

I posted an article and video on this topic a short time ago, and got a great response from it – so I have “part two” for you today – another sample ab workout, done in this style. Click here to head over to my personal website and check it out:

=> How I Workout Out my Abs

– Forest