Hey

Hey! Hope you are having an awesome week.

Today I have info for you about the upcoming FVT charity boot camp, a link to an awesome article on FVT trainer Pam in the SF Chronicle(!), some FVT Band Challenge shout outs, and an article and video series on how to perform the KB Snatch.

Let’s get right to it!!

FVT/Land Bark/SPCA Charity Boot Camp August 8th

100% of the funds raised in this event go towards helping a local animal in need. Also, it is a great opportunity to bring friends, family, co-workers, etc. in for a fun boot camp workout.

Click the link below to learn more:

=> August 8th FVT/Land Bark/Sac SPCA Charity Boot Camp

FVT Trainer Pam in the SF Chronicle

Second – BIG SHOUT OUT to FVT trainer Pam Belleau for her recent article in the SF Chronicle!! If you don’t know Pam’s story, you have GOT to read this. Check out out:

=> Bodybuilder’s journey takes an unconvential road to success

FVT Band Challenge Shout Outs

The FVT Band Challenge happened again this week … and we had some new black band earners!!

If you aren’t familiar with the band challenge, you can see what it’s all about HERE.

Big shouts outs to Sarai J and Mike P, new black band earners! It’s no small feat, and you both have worked very hard for it. Way to go!

How to Correctly Perform the Kettlebell Snatch

More info about how to do this tricky KB exercise was actually one of the top requested topics in Monday’s Q&A email. You asked, I have delivered 😉 Check it out:

=> How to Master the Kettlebell Snatch (article with pictures)

=> Master the KB Snatch Video Series

That’s it for today. Train hard, and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Russian Kettlebell Challenge Instructor
Owner, Head Trainer, FVT Boot Camp

Charity Boot Camp August 8th (Sac SPCA)

On Thursday, August 8th @ 7pm, we’re coming together for a charity fitness boot camp workout to help local animals in need – and we need your help!

Specifically, the Sacramento SPCA is currently in need of support of their foster care program – there are hundreds of animals in this program, with many more to come.

Our quarterly charity boot camp efforts are growing steadily and collectively making a big impact in the local community – and it’s all because of YOUR continued support!

We’ve even teamed up with Land Bark Pet Supplies next door to offer attendees of the event some special goodies and discounts.

Click the link below to learn more about the cause and reserve your spot:

=> FVT/Land Bark/Sac SPCA Charity Boot Camp

Thanks, and talk soon –

Forest Vance, MS, CPT, RKC II, FNC

June/July 2013 Nutrition Challenge

Oh man.

It happened again this morning.

One of our training clients who has been working HARD for the last month came in for her monthly body comp analysis.

For the sake of privacy, we’ll call this client “Sally”.

The good news is, Sally lost several inches, and her body fat percentage went down by two and a half.

But she was still freaked out, and a little disappointed.

Why?

Because her weight actually went UP by a half a pound!!

So we had to have “the talk”. 🙂

I explained to her first that the changes she is experiencing in her body composition are AWESOME. Dropping two and a half percent body fat and losing over five inches overall is GREAT progress for a month’s time, no matter what the scale says. That equates to, at her weight, about four and a half pounds of muscle gained and four pounds of fat lost.

She also mentioned that her clothes are fitting differently, which is also really awesome.

But the bottom line is, at the end of the day, she also wants to lose weight. And so I explained that weight loss is at least 70% nutrition.

I went on to make some small suggestions to help Sally tweak her diet, and now she is on her way to BOTH gaining more lean muscle, losing more body fat, and losing weight – all at the same time.

Now. Maybe this situation sounds familiar. Maybe you are in it yourself. If so, my big suggestion to you is to take an honest look at how you are eating. Start by taking this month’s nutrition challenge, which is:

Log your food intake for seven days in a row.

You will get a REAL idea of where you are at. Then, make the changes you need to – cut out foods and drinks that have “empty” calories, make an attempt to replace refined carbohydrates with veggies and fruits, and just simply reduce your portion sizes – and you will be AMAZED at how something this simple can make such a big impact on reaching your ultimate fitness goals.

Simply get a notebook and write it down, or use an app like myfitnesspal (http://www.myfitnesspal.com/)

That about sums up today’s message. If you aren’t getting the weight loss results you’re looking for, and you’re working out at least three or four times per week, take a serious look at your diet and make some changes. And you’ll FINALLY see the progress you’ve been looking for!!

Thanks for reading, good luck, and talk soon –

Forest Vance
Head Trainer, Forest Vance Training, Inc.

July 13 Challenge Workout Results

The July 2013 FVT Challenge Workout again, in case you missed it:

=> July 2013 FVT Challenge Workout

And the results:

SK 523
MA 520
JM 504
SF 495
LC 486
LA 484
CA 467
RM 464
MG 463
BM 462
JV 456
BC 455
JM 452
AS 416
BS 415
RK 411
RA 394
RM 388
BK 381
MP 364
NP 363

MODIFIED

AL 482
PK 469
MH 426
RB 385
ST 362
PT 346
CB 335
AT 301
AP 295
LF 293

Nice work everyone! ‘Till next time –

– The FVT Team

July 2013 Challenge Workout

It’s time again for the monthly FVT Challenge Workout! Let’s break this one down for you:

(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)

July 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 at the end of the week.

Train hard –

Forest

New Kettlebell Challenge Workout

New kettlebell – based challenge workout for you today – this is a great one to knock out at home between your training sessions at FVT! 😉

Hope you “enjoy” that one … train hard, and talk soon –

Forest

PS – If you liked this workout, take a peek at my new Kettlebell Challenge Workouts 2.0 program – on sale for this week only:

=> Kettlebell Challenge Workouts 2.0

Bring-A-Buddy Boot Camp Tuesday, June 25th @ 7pm

Man! What a beautiful summer day here in Sacramento.

I’m messaging you today to let you know that the “Bring-a-Buddy” boot camp event at the FVT studio next week is a GO.

This is a no-strings-attached, totally free boot camp workout to bring your friends/family/co-workers/etc. to come and check out.

The date and time for this event will be Tuesday, June 25th @ 7pm.

We have 13 folks who have tentatively reserved their spot at the camp already, and we have space for 20 MAX. So if you’re interested, please confirm your attendance and the name of the person you’ll be bringing along ASAP by clicking here and leaving a message.

Thanks, have a great and productive day –

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

Kettlebell Workshop in Sacramento – June 15th, 2013 @ Forest Vance Training, Inc. (recap)

Sacramento Kettlebell Workshop with Forest Vance and Logan Christopher

June 15th, 2013 Kettlebell Workshop in Sacramento, CA with Forest Vance and Logan Christopher

GREAT day at the FVT Studio this last Saturday, June 15th … we had kettlebell expert and “Physical Culture Renaissance Man” Logan Christopher up from the Santa Cruz area to co-host a day-long kettlebell workshop with yours truly.

Had a lot of fun doing it, and a big thank you to all who attended!

Every time I attend or put on one of these workshops myself, I learn so much. I think the biggest take-away from this one – that you can apply immediately to YOUR training and fitness program – was that the more you learn, the less you realize you know.

I have been training with KB’s for more than half a decade now myself, and have taught others how to use them on a daily basis in one form or another for almost the same amount of time … I’ve attended multiple kettlebell certifications, seminars and workshops, assisted at and put on many others myself … but co-hosting this workshop with Logan was a great learning experience for me. I learned many new tips, tricks, and training techniques that I can use to ultimately help YOU reach your ultimate fitness goals faster and easier!

Train hard, and never stop learning –

Forest

PS – If you missed our workshop this time around, not to worry … we filmed the entire event and will be transforming it into a full-blown, multiple-DVD kettlebell training course. Stay tuned for details in the coming weeks …