March 2013 Nutrition Challenge

Learn to eat clean and get lean, one habit at a time … with our monthly Nutrition Challenge!!

This month’s challenge:

Drink 1/2 of your body weight in ounces of water each day.

Notes:

According to an article at freedrinkingwater.com, water makes up more than two thirds of the weight of the human body. We can go weeks without food, but only about three days without water. Mild dehydration is one of the most common causes of daytime fatigue, and an estimated 75% of Americans suffer from chronic, mild dehydration. A few other things that water does:

  • Serves as a lubricant
  • Forms the fluids that surround the joints
  • Serves as a detox agent
  • Regulates metabolism

While the exact amount of water adults need to consume on a daily basis is somewhat under debate, a good rule of thumb I try to follow myself – and that I recommend for you – is to shoot for half of your body weight in ounces of water per day.

Okay! That’s it for now. Get to drinkin’ … and talk soon –

Forest

March 2013 Challenge Workout Results

*See the March 2013 FVT Challenge Workout here – with video demo – in case you missed it

CC 15:47
LC 16:00
RP 16:28
CA 17:05
SF 17:06
JB 17:28
MA 17:58
PK 18:23
LA 18:27
JJ 18:48
DS 18:48
BC 18:54
PA 19:11
PN 19:15
RK 19:19
SS 20:05
SG 20:14
BP 20:16
KA 20:21
SK 20:53
SJ 21:05
RB 21:08
JM 21:12
SY 21:30
JV 21:25
MG 22:01
RM 22:03
PN 22:10
VS 22:10
KD 22:27
ME 22:32
CH 23:10
BA 23:17
EZ 23:54
BS 24:00
AL 24:00
JC 24:03
SG 24:12
BK 24:17
MT 24:30
KS 24:30
NT 24:37
SS 24:46
FR 24:59

Meet Erik :)

Growing up, Erik never thought he would get into shape. His defeatist attitude – combined with sheer laziness – led to him packing on the pounds over the years.

With his 30th birthday approaching, he decided to make a change. He started training at the FVT studio about a year ago – and since, he’s dropped 60 pounds, over 16% body fat – and changed his life forever! Not only has his fitness level improved dramatically, he is now energetic, vibrant, strong, and happy.

Congrats Erik!

If you haven’t yet, see Erik’s full story – and 14 more like it – on our Yelp page, here:

=> FVT on Yelp

That’s all I got for ‘ya today. Get pumped. Get fired up. Be inspired by Erik’s success, and make TODAY the day you improve your fitness and change your life – for good.

Forest

PS – We are currently offering free ‘Test-A-Trainer’ sessions for prospective new clients at the FVT Studio – but space is limited, and spots are filling fast. To reserve your session, simply respond to this email, or call us at 916.273.9366. Thanks 🙂

Updates!

Hey hey! It is Friday – time for an “update of happenings” at FVT …

Three quick things for ‘ya:

1 – New boot camp time starting next week – Wednesdays at 5pm

We are pulling the trigger and going with a 5pm boot camp every day, Monday thru Thursday.

We now offer a 6am boot camp Monday thru Friday, 8am and 9am on Saturday, 915am on Monday and Wednesday, and 5pm and 6pm Monday thru Thursday. Whew! 🙂

 

2 – New semi private training group – Tuesdays and Thursdays at 4pm

The semi private training program we have recently started up is also doing quite well – and we are continuing to add times on this side, too.

In addition to the current Tuesday – Thursday @ 9am, Saturday @ 10am and Monday – Wednesday @ 7pm times we offer, we are adding Tuesday and Thursdays at 4pm to the mix.

The workouts at these new times will be strength/heavy training focused. If you are interested, contact us and we can chat further to see if it would be a good fit for you.

 

3 – New T’s in the pro shop

New women’s cut FVT Boot Camp T’s in the Pro Shop! Check ’em out next time you’re at the studio.

 

K – that’s it for now! Hope you have a great weekend, and talk soon –

Forest

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