WEAVE Charity Boot Camp Follow Up

HUGE thanks to all who contributed and/or participated in last Saturday’s WEAVE charity boot camp. We had a great turn out for the event as well as tremendous contributions from clients, friends and family.

With the combination of cash donations and actual pajamas collected, we hit our goal – and exceeded it! – and ended up with 52 pairs of pajamas. The event was a great success and we look forward to our next charity boot camp.

Also, if you’re involved with a local charity, shoot me an email! I’d love to hear from you and see if we can help some way in the future.

Thanks again –

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

Monday is FUNday

Hey – just over two hours ’till tonight’s Monday FUNday group workout! Be there or be square – we’ve got a CRAZY one in the works for ya’ll today …

A couple of other important things going on this week at FVT:

1. WEAVE Charity Boot Camp this Saturday the 28th @ 10:30am

On Saturday, July 28th at 10:30am, current and past clients, friends, family, email newsletter subscribers, and Facebook friends of Forest Vance Training Sacramento, CA personal training and boot camps will be coming together for a special WEAVE “Pajama Drive” boot camp.

Donations are starting to pick up and we’ve got about “24 pajama’s worth” of funds raised so far – but we’re still only about half way to our goal of 50 pairs of pajamas!

To grab your spot (and get a FREE copy of my new “5 Minute Fat Loss” program as a fast action bonus) click the link below:

=== >> WEAVE Pajama Drive Boot Camp

2. July FVT Pro Shop Special

Get 25% off regular prices plus a FREE book when you buy a FVT Mega Pack

FVT Mega Pack includes:

  • 1 kettlebell (8k or larger)
  • 2 resistance bands
  • 1 foam roller

And choose from:

  • No Gym? No Excuse!
  • The 10×10 Kettlebell Solution

For your free book!

(price of mega pack will depend on size of KB and bands)

This is the best special we’ve offered since we opened the pro shop a few months ago, so jump on it now to get your choice of best KB and band sizes.

That’s it for now – enjoy your week and talk soon –

Forest Vance, MS, CPT, FNC, RKC II

Tucker’s Story

On Saturday, July 28th at 10:30 a.m., we’re holding charity boot camp workout to benefit the women and children who must flee to WEAVE’s Safehouse when the violence in their own home becomes overwhelming. (WEAVE is the primary provider of crisis intervention services for survivors of domestic violence and sexual assault in Sacramento County.)

The room we’ve reserved at the Sierra 2 Center in Curtis Park is capped at a 40 person capacity … and with the buzz this event is already generating in the community, we’re expecting to it fill fast! So to save your spot at the event – and to grab your FREE copy of my 5 Minute Fat Loss program (my ‘fast action’ bonus gift for the first 20 folks that sign up), click the link below now:

=== >> FVT/WEAVE Charity Boot Camp

And – to give you a more in-depth view of WEAVE – I wanted to share Tucker’s story. To forwarn you, it’s sad and a little disturbing – but especially if you’re planning on attending our charity boot camp, I think it’s important that you read it:

Did you know that more than half of school-age children staying in domestic violence shelters—like WEAVE’s Safehouse—show clinical levels of anxiety or posttraumatic stress disorder?

Without treatment, these children are at risk for suicide, school drop-out, and repeating the cycle of violence.

Tucker is eight years old. He recently arrived at the WEAVE Safehouse with his mom, Janice, after the violence at home became life-threatening. In addition to physical abuse, both Janice and Tucker were repeatedly told they were stupid and insignificant.

Sadly, Tucker believed what he was hearing. This dejected, broken little boy lost his will to live. He didn’t laugh. He had no interest in games or playmates. He told his counselor, Autumn, that he wanted to kill himself.

At WEAVE, we see far too many children displaying signs of posttraumatic stress disorder and suicidal tendencies as a result of violence in their homes.

Autumn immediately developed a therapeutic program for Tucker … and for the first time, Tucker spoke about the violence he experienced—an important breakthrough in his healing.

“Thank you for letting me talk about my mom and dad fighting,” Tucker told her and smiled—something he hadn’t done in months.

Help save the life of a boy like Tucker. Make a donation to WEAVE by signing up for next week’s charity boot camp now:

=== >> FVT/WEAVE Charity Boot Camp

Thanks

Forest Vance
Owner and head trainer, Forest Vance Training, Inc.

Charity Boot Camp July 28th (WEAVE Pajama Drive)

On Saturday, July 28th at 10:30am, we’re coming together for a charity boot camp workout to help local women and children affected by violence – and we need your help!

WEAVE provides crisis intervention services to women, men and children in Sacramento County who have experienced domestic violence or have been sexually assaulted. It is WEAVE’s mission to bring an end to domestic violence and sexual assault in partnership with our community.

They are always in need of items for survivors staying at their Sacramento Safehouse to make them feel as comfortable as possible. But their biggest current need is children’s pajamas – especially lighter weight fabrics for summer.

So current and past clients, friends, family, email newsletter subscribers, and Facebook friends of Forest Vance Training Sacramento, CA personal training and boot camps will be coming together for a special “Pajama Drive” boot camp on Saturday, July 28th at 10:30am.

To grab your spot – and get a FREE copy of my new “5 Minute Fat Loss” program as a fast action bonus! – click the link below:

=== >> WEAVE Pajama Drive Boot Camp

Thanks

Forest Vance
Owner and head trainer, Forest Vance Training, Inc.

BONUS Body Weight – Only Total Body Workout

I still remember it like it was yesterday …

The year was 2008. JUST married, my wife and I decided on the Hawaiian island of Kauai for our honeymoon … the natural beauty of the “Garden Isle” made it the PERFECT place to relax and unwind …

Of course, as usual :), I wanted to keep up with my workout program on the trip. And for the life of me I couldn’t find a decent gym ANYwhere!! (I ended up driving half way across the island to find a crappy YMCA with nothing but a circuit of selectorized weight machines. It wasn’t fun. And it was a giant waste of time.)

BUT – if I had had a workout like the one I’m going to share with you today, I could have stayed right in the hotel room and felt great about it – with a total body resistance, cardio and core workout, done in less than 30 minutes time.

Now I know you might run into situations like the one I did on my honeymoon from time to time … so I thought you could benefit from a body weight only total body workout. So I put one together for you … it’s a quick and efficient session you can use next time you’re traveling, at home, or just about anywhere without access to a gym:

Body Weight Only – Total Body Workout

Exercises in each circuit/pair are to be performed back to back without rest. Upon finishing both/all exercises in each circuit/pair, rest 30-60 seconds as needed and repeat two more times for a total of three sets of all exercises in the workout.

Exercise Pair 1

  • Body Weight Squat – 20 Reps
  • Body Weight 1 Leg RDL – 12 Reps ea leg

Exercise Pair 2

  • Push Up (or variation like Feet Elevated Push Up, T-Push Up, etc.) – 12 reps (pick a hard variation for you where you reach a couple reps short of failure at 12 reps)
  • Pull Up or Body Row/Fat Man Pull Up – 8 reps (again, pick a variation that allows you to work to a couple reps short of failure)

Cardio Circuit Finisher

  • Alternating Backwards Lunge – 12 reps ea side
  • Mountain Climber – 20 reps ea side
  • ‘Reverse’ Sit Up (focus on 5 sec. eccentric phase) – 6 reps
  • Repeating Squat Jumps – 10 reps

(NOTE: These are all zero added equipment exercises … with the exception of the pull ups/body rows. It’s very tough to work your back muscles without some sort of added equipment … so if you’re one that frequently travels, works out at home, etc., I strongly recommend investing in some heavy -duty resistance bands – like the ones we carry in the FVT Pro Shop. They’re an easy, portable, and cheap piece of equipment that you can get an awesome workout with any place, any time! If you’d like more info about ’em, shoot me an email and I’d be happy to help.)

If you’re short on equipment or just want a new workout bust you out of your current fitness plateau, get started on body weight only total body workout.

Train hard and train smart –

Forest

July 2012 Challenge Workout Results

Here’s the July 2012 FVT Challenge Workout again in case you missed it:

  • KB Swings (two hand, one hand, or hand-to-hand – your choice)
  • Push Ups (“regular” for guys, knees for gals)
  • Body Weight Squats
  • Plank Hold
  • Jumping Jacks

Get as many reps as you can of each exercise in one minute. Rest :30 between exercises. Upon completion of one round, rest :60 and repeat the circuit two more times for a total of three rounds.

Keep a running total of reps throughout the workout. Your total number of reps for all three rounds is your final score.

And the results:

J.J. 779
B.C. 747
P.K. 741
M.A. 740
C.A. 733
S.K. 732
E.Z. 729
L.A. 719
S.F. 717
C.C. 716
D.S. 714
M.W. 712
B.P. 711
J.G. 693
K.M. 685
A.S. 665
R.S. 650
C.N. 647
J.N. 632
K.S. 632
M.H. 629
F.R 629
B.D. 619
R.K 593
N.P 592
S.G. 589
P.T. 573
A.M. 549

Great work everyone! ‘Till next month –

Forest

July 2012 Challenge Workout

Beat your score from April’s challenge! Here’s the workout again in case you missed it the first time around:

July 2012 FVT Challenge Workout

  • KB Swings (two hand, one hand, or hand-to-hand – your choice)
  • Push Ups (“regular” for guys, knees for gals)
  • Body Weight Squats
  • Plank Hold
  • Jumping Jacks

Get as many reps as you can of each exercise in one minute. Rest :30 between exercises. Upon completion of one round, rest :60 and repeat the circuit two more times for a total of three rounds.

Keep a running total of reps throughout the workout. Your total number of reps for all three rounds is your final score.

Good luck! Workout results will be posted at the end of the week.

– Forest