March 2013 Challenge Workout

Word on the street is, this month’s FVT Challenge Workout is the hardest EVER. 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.

Good luck. Times will be posted later this week.

– Forest

Kettlebell/Body Weight Boot Camp Buddy Workout

I posted this workout up on my personal site – ForestVance.com – a few days ago, and have gotten some great feedback from it. So, if you missed it – check it out. It makes for a great weekend workout!

– Forest

Kettlebell/Body Weight Boot Camp Buddy Workout
by Forest Vance, MS, RKC II

I just finished up day one of assisting at the San Jose RKC. So awesome to be part of an event like this …. I am learning a ton from everyone involved, from our head instructor, to my team leader, to my fellow assistants, and even the participants … plus, just because I love KB’s and everything about them, I am having a lot of fun! :)

One thing that is heavily utilized in the RKC cert work format is the buddy system. The typical flow during the day alternates between instruction and drill work/KB practice/short workout. And almost every drill/exercise/workout/etc. is done with a partner.

This is a GREAT way to structure a group workout. We use this format daily at my Sacramento, CA fitness/kettlebell boot camp, and it works great. Folks typically push harder than they would on their own, they can see what the other person is doing and provide feedback, they get to know other folks in the group, etc.

So, to better illustrate how you could set up a session like this, and to give you a sample workout to try on your own, I pulled one of my favorite kettlebell and body weight – based boot camp buddy workouts out of the vault for you today. Check it out:

FVT Kettlebell/Body Weight Boot Camp Buddy Workout

1 – Start with your SMR/mobility/dynamic stretching work for 5-10 mins before the workout

(Check out this article for a simple progression: http://kettlebellbasics.net/2012/06/16/kettlebell-warm-up/)

 

2 – Buddy set #1 – ketttlebell squat and press + body row

*Person one does five KB squat and presses (with a – relatively for you – heavy weight!) on one side, a hand-to-hand swing switch, and five KB squat to presses on the other side.

HOWEVER LONG IT TAKES person one to do this, person two is performing body rows.

Rest briefly (10-15 secs), switch exercises and repeat.

Do this three to four times total.

 

3 – Buddy set #2 – burpee + kettlebell swing

*Person one does seven burpees.

HOWEVER LONG IT TAKES person one to do this, person two is performing kettlebell swings.

Rest briefly (10-15 secs), switch exercises and repeat.

Do this three to four times total.

 

4 – Buddy set #3 – kettlebell figure eight to hold + plank-to-push up

*Person one does ten kettlebell figure eight to holds.

HOWEVER LONG IT TAKES person one to do this, person two is performing the plank-to-push exercise (with a push up).

Rest briefly (10-15 secs), switch exercises and repeat.

Do this three to four times total.

 

5 – “Cool down” with SMR again, static stretching for your tight muscle groups only, etc.

 

Whew! Nice. Enjoy that one ;) That’s all I got for ‘ya for now. If you are not incorporating buddy training into your workouts, hopefully this article and sample workout has changed your mind … it’s a great way to structure your sessions, and will help you take your training to the next level.

Keep training hard, and talk soon –

Forest Vance, MS, RKC II

Rapid Fat Loss Grocery List (free)

So – as you probably know by now – today is the last day to sign up for the 2013 FVT 30 Day Rapid Fat Loss Challenge.

If you’ve already signed up – way to go! I can’t wait to help you lose as much fat as humanly possible in the next 30 days.

If not – today is your last chance to get in on the fun. Sign up by clicking the link below:

=> 30 Day Rapid Fat Loss Challenge Sign Up

 

Now, we put together a quick and simple rapid fat loss grocery list to help folks who are signed up, start getting prepared NOW …. and I was originally only going to send this out to our challengers. But, after much debate, I’ve decided to send it out to everyone … because I think it’s super helpful, and I want to help as many folks as possible!!

Without further ado – your rapid fat loss grocery list (simply print this out, take it with you to the store, and grab the items off of it that you like. You’ll be ready to start building healthy “rapid fat loss” meals!):

Protein: Chicken (skinless), lean beef, turkey burgers, canned tuna, salmon, eggs, egg whites, whey protein, cottage cheese, skim milk

Carbohydrates: Sweet potato, beans, apples, cherries, blackberries, blueberries, bell pepper, peaches, strawberries, oatmeal, quinoa

Fats: Avocado, nut butters, fish oil, flaxseed, hempseed, walnuts, cashews, almonds, pecans

Fibrous Greens: Kale, spinach, broccoli

Alright! That’s it for now … have a great Friday … and talk to ‘ya soon –

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

PS – Last chance to sign up for the 2013 FVT Rapid Fat Loss Challenge here:

=> 30 Day Rapid Fat Loss Challenge Sign Up

The 2013 FVT Rapid Fat Loss Challenge (top 7 reasons to sign up)

Registration for our 30 Day Rapid Fat Loss Challenge is now open, and I know that you might be on the fence about signing up. I thought that I would take a minute to address the top seven reasons why joining us on this challenge will be one of the best decisions you make this year. Registration closes in about 48 hours … so don’t wait!

The 2013 FVT Rapid Fat Loss Challenge (top 7 reasons to sign up)

1. Pushing Past the Plateau

I’ve heard the same story from so many of my clients:

“Forest, I’ve lost a ton of weight already through training. I couldn’t possibly lose much more in thirty days for this challenge.”

I understand your frustration … and that is why this challenge is perfect for those looking to push past a weight loss plateau! With the carb cycling diet we’ll be using for the 2013 challenge, your body composition will make changes like it did when you first started! Carb cycling is a smart and well researched eating plan that I have personally used to get lean and fit.

2. FAST Fat Loss

Are you frustrated by how slowly your weight is coming off? During our last 30 Day Rapid Fat Loss Challenge, the average challenger lost 6.5 pounds, 5.2 total inches and 2.3% – in just 30 days. The truth is, while slow weight loss works for some, getting a kickstart like our challenge revs up your intensity and drive – and could be just the kick in the a@@ you need to get your results going again.

3. Long Term Success

So now I’m sure you’re thinking, “I’d love to lose big on this challenge – but what about when it’s over?”

The Rapid Fat Loss Challenge is about lasting success, and building positive life-long habits. We’ll give you the tools to embrace a well-rounded healthy lifestyle, and not just a short term diet.

4. Motivation

There are few things as beneficial as having a support system around you. Your fellow Rapid Fat Loss Challengers are going to be your biggest cheerleaders, and we’re here to help too. By joining the challenge you’ll get access to our member’s – only blog and private Facebook group, where you can have discussions with other challengers. We want you to succeed – and you will!

5. Competition

While this is ultimately about challenging yourself to change your life forever … we figure that a little friendly competition goes a long way. Just like our new semi private training motivates our clients to push themselves harder, this challenge will get that internal fire burning! We have cash prizes for our top finishers … but more on that later 😉

6. Cash Prizes

Now, with all these benefits, you couldn’t possibly need another reason to sign up for this awesome challenge. Well, here is one more. Not only is this a life-changing opportunity to lose more fat than you ever thought possible in 30 days … there are cash prizes for the top three finishers! That’s right, the person who loses the most body fat in our challenge wins $300 (with 2nd and 3rd place finishers getting $200 and $100, respectively).

7. Value

Let’s get into the details of what you’re getting by joining this challenge. Sure, it costs more for new clients to join – but do the math. Four boot camps on their own would cost $89, and by paying not even ten dollars more, you are getting two extra sessions. On top of that we’re throwing on discounts on selected pro shop items, access to special websites, a Facebook support group, an online seminar with a special guest, a meal plan…I could go on and on, but there are so many perks of joining that I don’t have room to list them all here!

Remember, this challenge is not about us making money from your entry fee. The truth is, we’ll break even on this challenge if we’re lucky. This is about us building long term clients and, more importantly, helping you achieve life changing results.

Whew! So there you have it. Seven reasons why joining our 30 Day Rapid Fat Loss Challenge will literally change your life forever. You deserve this change! To reserve your spot now, click the link below:

=> Click here to register for the 2013 FVT 30 Day Rapid Fat Loss Challenge

The FVT 30 Day Rapid Fat Loss Challenge (registration now open)

Eric Z, winner of the first FVT 30 Day Rapid Fat Loss Challenge

 

IMAGINE you could lose as much weight as you wanted in the next 30 days. How many pounds of unsightly body fat would you shed? 5 pounds? 10? 15?

The truth is, the winner of our first challenge lost 17 pounds in just 30 days. Last fall, our number one finisher lost 12. And, probably most importantly, these folks … and dozens of others who have participated in our Fat Loss Challenge events … used the event as a catalyst for change, and have continued to lose weight and make progress towards their ultimate fitness goals, to this day!

Registration is now offically open for the 2013 FVT 30 Day Rapid Fat Loss Challenge. Half of the available spots were taken over the weekend, by our “Early Bird” folks. And we’re closing down registration this Friday at midnight. So, if you’re ready to get a rapid start to your new fat loss program, if you’re stuck at a weight loss plateau and need a short burst of motivation to snap you out of it, if you’re just looking to lose a lot of body fat in a short period of time – don’t delay. Click the link below to sign up now!

=> FVT 30 Day Rapid Fat Loss Challenge Registration

Thanks, and talk soon –

Forest

PS – We are adding a Tuesday 5 pm boot camp to the schedule starting TOMORROW – please let us know if you’d like to reserve your spot!!

The FVT Damage Control Strategy

I am just arriving home from a fantastic six day get-away on the Big Island of Hawaii. I feel great, totally recharged.

Of course, I got some workouts in while I was there … and shot a couple of quick videos for ‘ya, too. If you missed ’em, here they are:

=> HIIT Telephone Pole Workout

=> 2 Unique Body Weight Exercises

Now, if keeping in great shape is at the top of your priority list, and you truly enjoy fitness and exercise like I do, working out is something you WANT to do while you’re on vacation (or travelling for business, or away from home for whatever other reason …), as is staying in the “ballpark” of your healthy eating plan.

The truth is, you CAN have a good time, and still maintain your fitness level. I used the FVT Damage Control Strategy while I was gone, and managed to prevent fat gain, while still enjoying the food and drink I wanted.

This strategy is easy to follow, and it consists of three simple steps:

1 – Figure out your daily maintenance calorie intake level. If you need a ROUGH starting point, multiply your current body weight by ten.

So, if you weigh 150 pounds, your daily calorie maintenance starting point would be 1500.

2 – Log your food. Using a tool like MyFitnessPal, this should take you five minutes per day, tops.

3 – Make sure that you stay at (or ideally under) your daily maintenance calorie level.

That’s all there is to it 😉

Here are a some additional notes:

– You may not feel as good as if you focus on balancing your macronutrients properly, etc. … but, you will not gain fat, if you keep your calorie intake in check.

– Try to get a workout of some kind in every day – even if it is for only 20 minutes or so. In a couple of days, I will have a great new body weight – only training plan for you to check out, and use in situations like these … you can also check out the videos I posted links to in the beginning of this article, for more ideas.

– Try to overestimate on caloric intake, if possible. Meaning, over shoot when you do your food log – just to be safe. It is very hard to know exactly what you are consuming when you are eating out, so this is a good way to keep yourself in check.

– What happens with this strategy, is that you can enjoy and consume the foods you want, you just have to do it in moderation. So, if you have a big breakfast, you may very well find out that you consumed 700,800, or even 1000 kcals … so you have to back off, and conserve for the rest of the day. If you know you are going to have a big dinner, you may very well have to “save up”. Etc.

And that about wraps up the FVT Damage Control Strategy! It is simple, but effective. It is NOT a long-term plan … but, in the short term, it will prevent you from gaining fat … and allow you to enjoy yourself a little, too!

Forest

PS – If you are looking for a new workout program, and want something that is based around body weight ONLY training, like we touched on in this article, I got an awesome deal coming on a brand new one for you very soon. Keep an eye on your email inbox 😉

PPS – If you’re in the Sacramento, CA area, also a last call for the FVT Rapid Fat Loss Challenge. Early registration opens tomorrow … and if you want first dibs at grabbing a spot, you’ll need to pre-register here:

=> FVT 30 Day Rapid Fat Loss Challenge Pre-Registration

February 2013 Nutrition Challenge

Take the FVT Nutrition Challenge each month, and build your clean eating foundation the easy way …

This month’s challenge:

Eat at least one serving of vegetables and/or fruits with every meal

Notes:

One serving of vegetables or fruits – according to nutrition.about.com – is equal to about one-half cup. Greens like spinach and lettuce have a serving size equal to one full cup. One serving of sliced fruit is equal to one-half cup; however a single piece of fruit, such as an apple or an orange counts as one serving.

Preferred veggies are dark and colorful. Broccoli, spinach, collard greens, are all great choices to start – but most importantly, just get a serving of veggies every time you eat.

Best fruits choices are berries, cherries, apples, pears, peaches and plums – but again, most importantly, just get a couple of servings of fruit in each day.

That’s it! Good luck 😉

Forest

 

PS – Our monthly nutrition challenges are just a small part of our Sacramento, CA personal training and boot camp programs … we’re currently offering our ‘test-a-trainer’ program (a trial session at our facility), so it’s a great time to come check us out! Call (916) 273 9366 or leave a message here to set up your trial session today.

February 2013 Challenge Workout (and results)

It’s about that time again …

Here is the February 2013 FVT Challenge Workout:

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

Complete 7 rounds as fast as possible

Results:

SG 12:20
LA 12:25
SP 12:31
ZW 12:56
JM 13:01
ZW 13:26
VL 13:38
JJ 13:45
SK 13:47
SM 13:50
BP 13:56
MG 14:00
CA 14:15
RK 14:25
AL 14:25
RB 14:36
MP 14:47
CC 14:53
MG 14:56
PK 15:05
MT 15:28
SG 15:38
JVB 15:47
JM 15:51
CH 15:57
OI 16:01
PA 16:02
KS 16:10
BM 16:16
ME 16:30
KA 16:32
KM 16:45
DS 16:45
BS 16:53
BA 16:54
RM 16:57
ML 16:58
OI 16:59
FR 16:59

(DNF in 17 min time limit; total # of rounds completed listed below)

SS 6
SJ 6
VS 6
PT 6
NP 5.75

GREAT work to all! ’till next time –

Forest