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

May 2013 Challenge Workout Results

And the results are in! GREAT work to all on this one.

**Click here to see the May 2013 Challenge Workout again, in case you missed it**

MA 11:50
SK 11:55
SS 12:07
JM 12:21
SG 12:25
SF 12:35
BC 12:40
SJ 12:41
BP 12:50
PK 13:14
LA 13:45
PK 13:46
KS 13:59
BM 13:59
LC 14:00
AS 14:12
AL 14:40
JG 14:44
JC 14:49
JB 14:53
MP 15:01
RM 15:09
DS 15:13
AM 15:38
PT 15:39
JV 15:47
JM 15:55
NP 16:01
RA 16:15
PN 16:16
AP 16:30
RA 16:40
CB 17:05
BA 17:22
BK 17:40
MT 17:45
EZ 18:25
MP 18:59
AM 19:57

‘Till next time –

The FVT Team

Register for FVT Mud Run Event Prep 2013 (last chance)

One more day before registration for the 2013 FVT Mud Run Event Prep program shuts down.

This program includes:

  • Once per week 60 minute training sessions (15 minutes longer than our standard boot camp classes), initially meeting at the FVT Land Park studio, and potentially venturing out at different points during the program for runs/activities in surrounding outdoor areas.
  • Special workouts to help you prepare for your upcoming mud run(s).
  • Access to a special website where we’ll post workouts from each week, training tips, and much more.

We’ll be forming a team (or teams), but if you’re already registered for a specific race, no worries either –the main focus of this program will be on getting you physically and mentally ready for race day.

Our first class is happening this Sunday at 8am, and we’re shutting down registration tomorrow (Friday) night at 11:59pm. If you’re still on the fence, don’t delay – sign up now before it’s too late!!

=> Sign up for the 2013 FVT Mud Run Event Prep program here

– Forest

PS – If you’re wondering exactly what we’ll be doing during the workouts, check out this workout/video:

=> Mud Run Workout Video

Walk a Mile in Her Shoes Follow Up

IMG_2018

Yep, that’s me. Three over from the right. I walked a full mile in those bad boys last Saturday.

The picture above is of me and my Walk a Mile in Her Shoes team members. Walk A Mile in Her Shoes is an international event in which men embrace the opportunity to raise awareness about the serious causes and effects of sexualized violence. I joined over 500 other Sacramento, CA business leaders, elected officials, students and more to run, walk, and/or limp a full mile in high heels shoes.

The event was a great success. We raised a total of over $200,000 as a group. I also have a new found respect for women who walk in high heels shoes on a regular basis! :)

THANK YOU so much to everyone who contributed and supported me in the walk. It means a lot to me – and your contribution is going to a GREAT cause.

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

PS – One more pic for your enjoyment (me leading our team through a warm up of squats, burpee, and jumping jacks):

IMG_0016

May 2013 FVT Challenge Workout

It’s on!

Here is the May 2013 FVT Challenge Workout:

7 kettlebell goblet squats
14 kettlebell swings
7 burpees
14 push ups

Complete 7 rounds as fast as possible.

*Official weight on both the goblet squats and swings is 12k for women, 20k for men
*Standardized way to do push ups is from the knees (women) and from the toes (men)

Enjoy! 🙂 Be back later this week with the results –

The FVT Team

Free BW/KB @ Home Workout; Last Chance for FVT A-List Voting

You know you need to be getting at LEAST three workouts in every week to make consistent progress towards your goals. It’s Friday – so do a quick self-eval. Are you on track? Or do you need to sneak a session or two in this weekend to keep yourself moving in the right direction?

If you are looking for a quick, efficient, “strength AND cardio AND core AND lots more” – style workout to do … you are in luck. Because I have a free gift for you today. It’s a workout that hits ALL of these things – and it’s broken down for you in both video and written format. Get your workout clothes on and give this one a go:

(BTW – this session is done in the style of the mud run workouts we’ll be doing for our upcoming training program. If you’re interested, find more info about that by clicking here.)

Kettlebell/Body Weight @ Home Workout

Video Recap

You’ll do :45 seconds of cardio (jog, bike, jump rope, step ups, or jumping jacks) between each exercise. Perform each of the following exercises continuously for :45 seconds:

•t push up
•kettlebell (or dumbbell) squat
•pull up (or body row)
•box jump (or step up)
•bear crawl
•farmer’s walk
•diagonal lunge
•plank

Do two to three rounds of this circuit total.

Okay, that’s it for today! Hope you have a fantastic weekend.

– Forest

PS – I want to remind you that if you haven’t gotten the chance to vote for us yet on the KCRA A-List, to please do it NOW!!!

Just kidding. You don’t have to vote. But we may not be able to be friends anymore if you don’t, and I catch wind of it.

Just kidding again. 😉 But seriously. Vote now by clicking the link below. Just a few hours remain to do so, and it will help us out a lot:

=> Vote for FVT on the KCRA A-List

PPS – I’m participating the in Walk a Mile in Her Shoes event this Saturday morning, the 4th of May, 2013. I will be joining over 600 other Sacramento, CA business leaders, elected officials, students and more to run, walk, and/or limp a full mile in high heels shoes. I am sure it will be QUITE the experience 😉

Anyway – if you can make it out, it would be great to see you. The event starts at 10:30 am. And, if you would like to contribute to the cause and help me with my fundraising efforts, you can do that here:

=> Support Forest at Walk a Mile in Her Shoes

2013 FVT Mud Run Prep Program FAQ

We are getting geared up for the upcoming FVT Mud Run training program. I am so fired up, I can’t wait to get started!

We have been getting a lot of questions, and I know many of you are still “on the fence” as to whether the program is right for you.

So, I thought I would go through and answer some of the questions we have been getting over and over since we announced the program last week:

If you are ready to sign up now, click the link below:

=> FVT Mud Run Event Prep 2013

2013 FVT Mud Run Prep Program FAQ

 

What exactly are you guys going to be doing?

Good question. The workouts will be once per week 60 minute training sessions (15 minutes longer than our standard boot camp classes), initially meeting at the FVT Land Park studio, and potentially venturing out at different points during the program for runs/activities in surrounding outdoor areas.

We will be doing special workouts to help you prepare for mud run-style events – with things in mind like:

  • Total body strengthening
  • Building functional muscle
  • Increasing flexibility and mobility
  • Improving cardio endurance
  • Improving mental toughness
  • Getting you stronger, faster, and more athletic!

Workout activities will include, but not be limited to:

  • Running
  • Plyometrics
  • Kettlebell exercises
  • Body weight moves
  • “Stretching” – normal and “exotic” variations
  • Obstacle-specific exercises/workouts

Does the program include just the workouts? Or anything else?

In addition to the once per week group workout, you’ll also get access to a special website where we’ll post workouts from each week, training tips, and much more.

You’ll be able to interact with folks that are participating in the program here outside of regularly scheduled training sessions. Even if you have to miss a training session here or there, you can rest assured you’ll still have workouts to complete on your own.

If you are ready to sign up now, click the link below:

=> FVT Mud Run Event Prep 2013

Do I have to actually sign up for a race to participate in the training?

As long as you’re 100% committed to giving the training your best and attending all the sessions you possibly can – no! And if you’re just looking for a program to get your a@@ in shape over the summer, this’ll definitely do the trick …

How long is the program going to run for?

The plan is to run the program throughout the “good weather” months, and prepare for and sign up for a few different mud runs – that we decide on as a group – along the way. HOWEVER – while we will likely have space for folks to sign up down the road – there is no guarantee. We’ll only accept new people as space allows. If you want to ensure your spot, sign up now.

What if I miss a training session?

We’ll be posting the weekly workout plan online, so you’ll be able to complete the workout on your own. You can also make up the session at any one of our 17 weekly regularly scheduled boot camp times.

Can I just sign up for a few sessions/pop in/etc. to check out what you guys are doing?

Here’s the thing – these are serious events. They will challenge you physically and mentally in every way, even if you’re already in great shape.

That being said, adequate preparation takes 100% commitment. So – the answer is no It’s all or nothing with this one.

Whew! Okay, hopefully that answers any questions that you might have about signing up. If you have any other q’s, don’t hesitiate to let me know. We are at about 50% capacity, so if you are interested, please sign up as soon as possible to guarantee your spot. Do so by clicking the link below:

=> FVT Mud Run Event Prep 2013

Thanks, have a great day, and talk soon –

Forest