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 …

MY Daily Diet

The most important part of any diet plan? Your ability to stick with it for a long period of time.

No matter how “ideal” a meal plan might be for reaching your fitness goals, if you can’t actually do it, day in and day out – it won’t work for ‘ya! 😉

I thought I’d share with you how I eat every day as an example of a solid, healthy and do-able diet plan … this diet keeps me relatively lean year-round (around 12% body fat – if I’m trying to get really lean, I’ll tighten things up a bit – but that’s for another post) … and, most importantly, I can stick to it for the long term.

Click here to see it now:

=> MY daily diet

Thanks, and have a great day –

Forest

PS – If you’re in the Sacramento area, come check out the kettlebell workshop we’re holding at our studio this weekend. We’ll be training hard, teaching the KB basics and having a lot of fun in the process. Get more details and reserve your spot here:

=> Sacramento, CA KB Workshop @ FVT

June 2013 Challenge Workout Results

Here’s a link to the the June 2013 FVT Challenge Workout again, in case you missed it:

=> June 2013 FVT Challenge Workout

And the results:

(Done to “standard”)

GV 16:33
SF 16:51
CA 17:05
LC 17:11
MP 17:22
PK 17:24
BM 17:27
SK 17:41
SS 17:43
MA 17:43
RM 17:44
BC 17:58
JM 18:45
DS 19:22
JV 19:34
SB 19:43
MG 19:53
LA 19:55
SS 20:20
KM 20:26
KS 20:29
BP 20:39
BD 21:05
AS 21:06
JM 21:11
JC 21:23
RK 21:52
RA 21:58
NP 24:36

(Modified)

SG 14:57
NW 18:05
KD 18:05
PK 18:43
LF 18:55
BR 19:30
FY 19:38
NW 19:44
RS 21:00
BS 21:22
JP 21:36
EZ 22:08
AL 22:09
JG 22:18
BA 22:51

Great work everyone! ‘Till next time –

The FVT Team

June 15th Kettlebell Workshop @ FVT – Five Great Reasons to Sign Up

The June 15th Kettlebell Workshop @ FVT is about one week away! I am very much looking forward to a day of hard training, meeting some great new kettlebell peeps, and doing my part to spread the “KB gospel” to the masses …

If you have been considering signing up, but are still “on the fence”, I thought I’d do my best to convince you to join us :) Here are five great reasons you should sign up for the FVT Kettlebell Workshop on June 15th, 2013:

1. You’re looking to learn the basics of safe and effective kettlebell training

If you’ve never trained with kettlebells before, or have very limited experience, this workshop is without a doubt for you. And I can tell you first hand – books/DVD’s/etc. only go so far. Having in-person instruction and feedback is critical in helping you learn kettlebell training the right way.

2. You are already training with kettlebells, but are having problems mastering good technique

Maybe you’ve been training with kettlebells for a few months, or on and off for even years. Your workouts are going *okay*, but you feel like you just don’t quite have good technique mastered. Coming to this workshop will give you the training tips and techniques you need to take your training to the next level.

3. Your lower back/wrists/shoulders/etc. hurt after a training session – and you’re not sure why

We’ll be talking a lot at the workshop about common kettlebell training mistakes – and how to fix them.

For example, if you’re doing your swings properly, you should NOT be feeling them in your lower back. Unfortunately, this is a problem a lot of folks – especially when they are self-taught – experience.

I will show you how to fix this, and many more, kettlebell training mistakes at the June 15th FVT Kettlebell Workshop.

4. You’re a fitness pro yourself, and you want to learn some basics to use with your clients.

To be clear – this is NOT a certification of any kind. But it IS a great way to learn the basics of safe and effective kettlebell training, that you can take back and use with your own clients.

5. You want to take your kettlebell workouts to the next level and spend a day around like-minded KB enthusiasts

Hey – if you like training with KB’s, it’s fun to get together with others who do, too! We’ll train hard all day, and have a great time doing it ;)

 

Okay. If you’ve been thinking about attending my kettlebell workshop on the 15th, I hope this article has helped you make a final decision. If you have any questions, feel free to shoot me a message and I’ll do my best to help.

Look forward to seeing you there! Click the link below to sign up now:

=> June 15th Kettlebell Workshop @ FVT

Thanks –

Forest Vance
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor