December 2012 Challenge Workout

Test your strength and overall conditioning. Get fitter, faster. It’s once again time for the monthly FVT Challenge Workout!

December 2012 FVT Challenge Workout – Burpee/Squat/Swing Ladder

Here’s what to do:

  • 1 burpee
  • 2 body weight squats
  • 3 kettlebell swings

Then, go back to the top and ‘climb the ladder’!

Meaning you’ll do:

  • 2 burpees
  • 4 body weight squats
  • 6 kettlebell swings

Then:

  • 3 burpees
  • 6 body weight squats
  • 9 kettlebell swings

And continue in this fashion until you get to 10 burpees, 20 body weight squats, and 30 kettlebell swings. Complete the workout as fast as possible. 20 minute time limit.

Watch the video below for a video demo of the workout. (Please note that in this video, I am doing kettlebell goblet squats … and for this specific workout, we are doing body weight squats. Everything else is the same.)

Good luck! You’ll need it 😉 Results will be posted at the end of the week.

Forest

PS – If you’re in the Sacramento,CA area and are looking to come in and “test out” our services, there’s never been a better time. We have our “test-a-trainer” offer going this month, a charity boot camp on Saturday the 15th, FVT personal training/boot camp gift card special offers, and a kettlebell workshop in planning stages, with dates to be announced very soon. Just hit reply to this email – or forward it along to a friend – for more details on any/all of our current offers.

PPS – If you missed yesterday’s “Metabolic Mashups for Fat Loss” interview with fat loss expert Kate Vidulich, check it out – we’ve gotten TONS of great feedback on it already, and if your fitness goals include fat loss, it’s one you won’t want to miss:

=> Metabolic Mashups for Fat Loss (interview with Kate Vidulich of FatLossAccelerators.com)

Charity Boot Camp Saturday, December 15th @ 10:00am

On Saturday, December 15th @ 10:00am, we’re coming together for a charity boot camp workout to help local homeless families and their companion pets this holiday season – and we need your help!

Click here to get all the details on the event, donate as much or as little as you like and reserve your spot now:

= > 2012 FVT Holiday Charity Boot Camp Event

Money raised in this charity event will go directly towards the Mercer Veterinary Clinic, an affiliate program of Loaves and Fishes. Mercer Veterinary Clinic for the Homeless is a 501(C)3 non-profit, student-operated organization providing free care for the animal companions of the homeless.

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 holiday time charity boot camp event on Saturday, December 15th at 10:00am.

This 45 minute circuit-style boot camp workout is a great opportunity to:

  • Help local homeless families and their companion pets this holiday season
  • Get an extra fat-burning, metabolism-boosting Saturday morning workout
  • Bring a friend or family member to check out what we do
  • Try out our program if you’ve been meaning to do so

PLUS – I’m going to donate a digital copy of our brand new, not-yet-released Holiday Fitness Survival Guide as a fast action bonus to the first 15 folks who reserve a spot at the event.

Click here to get all the details on the event, donate as much or as little as you like and reserve your spot now:

= > 2012 FVT Holiday Charity Boot Camp Event

Thanks, and talk soon –

Forest Vance, MS, CPT, FNC, RKC II
Owner and Head Trainer, Forest Vance Training, Inc.

Black Friday Workout @ FVT

Top shelf reaches, get-up-and-go’s and reverse elbow jabs could be in your future …

IF you choose to take the challenge … and attend our special Black Friday boot camp this Friday morning at the FVT studio.

(Here’s a link for you to check last year’s workout, for a quick sneak peak => 2011 FVT Black Friday Workout)

PLUS … if you come to Friday’s special boot camp … you’ll get first crack at our in-studio Black Friday Pro Shop deals. We’ll have personal training and boot camp gift card specials, equipment, book and DVD gift pack bundles, and a whole lot more.

That’s it for today! Happy Thanksgiving, and talk to you soon –

Forest

 

PS – Mark your calendars for another FVT Charity Boot Camp Event … on Saturday, December 15th @ 10am, clients, friends, and family of FVT will come together for a fun workout to benefit local Sacramento organization Loaves and Fishes. More details and official registration page coming for you soon …

This’ll be a great chance to help a local organization in these tough economic times, get an extra holiday-time boot camp workout, and maybe even bring in a friend or family member to see what we have to offer at FVT.

PPS – If you missed Monday’s article, check it out – it’s got some great tips to help you prevent holiday fat gain:

= > 3 Surprising Foods That Are Making You Fat

Thanksgiving Week 2012 Group Training/Boot Camp Schedule

Thanksgiving Week 2012 Group Training/Boot Camp Schedule

  • Monday, Tuesday, Wednesday and Saturday – normal group training/boot camp schedule, no changes
  • Thursday, November 22nd (Thanksgiving Day) – one class ONLY @ 8 am
  • Friday, November 23rd – special Black Friday boot camp @ 8 am

Thanks –

The Forest Vance Training Team

How to Prevent Lower Back Pain from Kettlebell Training

About five years ago, when I first started training with kettlebells, most people didn’t quite know what to think.

I’d ask a new client if they had ever heard of a KB, and 95% of the time, they’d give me a puzzled look.

Now, almost everyone I talk to has at least HEARD of kettlebells. You can pick one up at Walmart nowadays for gosh sakes!! That’s a story for another day, though … 🙂

If rapid fat loss, getting into great cardio shape, and/or getting an amazingly effective workout in a short amount of time interests you … KB’s should at least be in your “training toolbox”.

HOWEVER … working out with kettlebells DOES have a bit more of a technique learning curve than, say, training with your own body weight, dumbbells, or bands. If your form is off, not only will you miss out on the full benefit of working with them, your risk of getting injured will go way up.

(BTW, this probably goes without saying, but just to be perfectly clear … I’m a firm believer that the relatively small amount of time it takes to learn kettlebells RIGHT is well worth it … they’re a fun and supremely effective training tool.)

One of the most common issues folks experience with kettlebell training is lower back pain.

If this describes you, I’ve got a simple 60 second technique fix that should help. Watch the video below to see the #1 cause of kettlebell low back pain – and how to fix it:

Again – KB’s are an awesome training tool … but if you use bad form, you won’t get the full benefit of working out with them … and you’ll potentially injure yourself. One of the most common problems folks experience with regular kettlebell training is lower back pain – which should NOT be happening if you’re using good form. Watch the video above for a simple fix to this common problem, and get back to KB training pain free!

Thanks, and talk soon –

Forest

November 2012 Challenge Workout Results

Here’s the November 2012 FVT Challenge Workout one more time, in case you missed it:

  • power jacks
  • push ups
  • reverse lunges
  • knee-to-elbow mountain climbers
  • KB swings

Do 20 reps of each exercise. Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible. Do five rounds of the circuit for time.

And the results:

(Red FVT Boot Camp Band earners – great job!)

K.S. 11:59
S.G. 14:21
S.F. 15:01
B.M. 15:54
S.S. 16:29
S.K. 17:01
M.T. 17:11
J.M. 17:13
P.K. 17:16
L.A. 17:26
P.N. 17:30
K.A. 09:50
L.C. 17:42
D.S. 17:50
M.W. 18:12
A.B. 18:16
S.S. 18:16
Z.W. 18:22
K.M. 18:25
M.E. 18:37
R.K. 18:39
P.A. 18:40
L.S. 18:44
A.B. 18:46
O.I. 19:15
V.S. 19:30
K.S. 19:30
E.A. 19:32
J.V. 19:48
C.M 19:48

(Missed the 20 min. time limit – great effort, you’ll get it next time!)

M.L.
F.F.
B.W.
B.D.
S.K.
N.P.
A.S.

’till next month’s Challenge –

Forest

November 2012 Challenge Workout

Last chance at this one for 2012 … we’ll be hitting it hard at FVT throughout the week. If you’re following along at home … stay posted for results posted in a few days to see how you fared …

November 2012 Challenge Workout

  • power jacks
  • push ups
  • reverse lunges
  • knee-to-elbow mountain climbers
  • KB swings

Do 20 reps of each exercise. Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible. Do five rounds of the circuit for time.

Good luck –

Forest