The FVT Band Challenge is Back.

Time to test your overall strength, conditioning, and mental toughness. The FVT Band Challenge is back. See all the details by clicking the link below. And come in for a boot camp this week to take the challenge yourself:

=> FVT Band Challenge

Also going on this week at FVT …

Referral Recognition

As you likely know, referrals are our #1 source of new business … and we really, really appreciate your help in spreading the word about FVT! Just wanted to give a quick ‘shout out’ to:

Scott S
Julie G
Sabrina F
Ann T
Valerie S
Ashley P
Nichole T

And others for recently referring one or more folks to our program in the last month!

(Don’t forget – any friend/family member/etc. you refer gets a free “Test-A-Trainer” session at our gym … and YOU get a free week of group training OR a free personal training session when they sign up.)

FVT Coaching Club Update for 2013

If you:

  • Are no longer training with us, but want a great way to keep up with your workouts
  • Haven’t started training here yet, but want some self-direction to get you going on a workout program in the meantime

This is an AWESOME solution. Look no further than the new-and-updated-for-2013 FVT Coaching Club. You’ll get three brand new fun and exciting and EFFECTIVE workouts from me each and every week:

=> FVTCoachingClub.com

 

That’s it for now – thanks for reading and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Level II Certified Russian Kettlebell Instructor
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
Owner and Head Trainer, Forest Vance Training, Inc.

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