June 2012 Challenge Workout Results

Here’s the June 2012 FVT Challenge Workout again, just in case you missed it –

  • 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.

And the results –

SG 11.48

KK 12.45

JJ 12:48

MW 12:52

SF 13.01

BP13.36

MA 14.52

CA 15.10

LA 15.15

BC 15.15

PK 15.20

SK 15.51

KB 16.05

BG 16.35

JM 17.00

MB 17.08

FR 17.20

EA 17.25

EZ 17.26

SS 18.02

DS 18.43

KS 18.48

NP 19.40

NS 19.48

AM – 9.2 rounds total

AS – 9.2 rounds total

* – modified for injury, etc.

AA – 16.45

MT – 18.35

PT – 20.04

 

Great work everyone! ‘Till next month –

Forest

Mud Run Event Prep Program Now Open!

Have you signed up for a mud run – but when it comes to actually training for it, aren’t quite sure where to start?

Are you looking to not only finish the event, but finish strong?

Do you seek confidence, come mud run day, to take on what could be the toughest event on the planet?

I’m excited to provide you with the ideal solution to your mud run event prep needs. We’ve put together a complete program to get you 100% ready – mentally and physically – on your mud run day. Click the link below to learn all about it:

http://www.forestvancetraining.com/tmt2012

Thanks, and talk soon –

Forest Vance, MS, CPT, FNC, RKC II

June 2012 Challenge Workout

June 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.

Stay tuned for results – to be posted later this week!

Forest

PS – Mud Run race prep program looks like a go! We’ll have all the details and registration open within 48 hours …

Mud Run Race Prep

you in?

 

Interested in a group race prep program for your next mud run?

Learn more about the event by clicking here: === >> ToughMudder.com

The concept is to have a once per week training group, initially meeting at the Land Park studio, and potentially venturing out at different points during the program for runs/activities in surrounding outdoor areas like Land Park, etc. I’d design special workouts to help you prepare for the race – with things in mind like:

  • Total body strengthening
  • Building functional muscle
  • Increasing flexibility and mobility
  • Improving cardio endurance
  • Improving mental toughness
  • Getting you stronger, faster, and more athletic!

Workout activities would include, but not be limited to:

  • Running
  • Plyometrics
  • Kettlebell exercises
  • Body weight moves
  • “Stretching” – normal and “exotic” variations
  • Obstacle-specific exercises/workouts

In addition to the once per week group workout, I’d also provide you with a running/strength workout plan to work you up to the 10-12 mile run and obstacle race.

Pricing for the program would be around $15-$20 a session, give or take, depending on initial interest and anticipated sign ups … as I write this post, there are 16 weeks to go until the weekend of September 22nd/23rd, dates for the Tahoe race … so if/when we start this program about 12 weeks out, you’d be looking at about a couple hundred bucks for the entire race prep 12 week program.

We’d be forming a team (or teams), but if you’re already registered for the race, no worries either – the main focus of this program will be on getting you physically and mentally ready for race day.

If you’re interested, please let me know by clicking here and leaving a message OR shooting me an email (please, if at all possible, no calls … we’re going for maximum time efficiency here 🙂 ) Let me know if a Thursday night (7pm) or Saturday morning (7am) time would work best for your schedule … and if we get at least 8 folks on board to start, I’ll officially open up registration for the program!

Thanks, and look forward to hearing from you soon –

Forest Vance

Master of Science, Human Movement
Certified Personal Trainer
Certified Russian Kettlebell Instructor
Certified Fitness Nutrition Coach

PS – Even if you’re NOT planning on doing a mud run, this’ll still be a killer program to get your a@@ in shape!

Make Monday FUN Day (new boot camp)

Starting next week, Monday is FUNday!

Starting June 4th, we’ll be offering a new boot camp class each week on Mondays at 5pm.

BUT … this won’t just be any old boot camp class. Monday FUNday boot camps will be extra special because we’ll have a special focus for each one.

For example, on the tentative schedule so far, we have a kettlebell cardio class, a body weight fat loss circuits class, and a resistance band boot camp class.

Monday FUNday boot camps are an exciting new way to get fit that you won’t want to miss – but space is limited, so be sure to act quick if you’d like to reserve a spot. Call 916.273.9366 or contact us by clicking here to sign up today!

See you Monday, June 4th at 5 pm –

Forest

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 this week 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.

NOTE: If you’re going to use this as a model for your own eating plan, keep in mind that I’m a pretty big guy (I weigh about 245 pounds) … so you’ll need to SIGNIFICANTLY reduce the portion sizes (the average person would have to cut these portions roughly in half):

Breakfast

2 whole eggs OR 1/2 cup cottage cheese
1 cup steel cut oats
1/4 cup blueberries or strawberries
1 scoop whey protein
15 almonds

AM Snack

Home-made protein bar + 1 small apple OR 2 scoops whey mixed w/ 2 tbsp peanut butter and 1 banana

Lunch

4 oz tuna OR 3 oz turkey + 1 oz cheese
1 tbsp light mayo
2 pieces Ezekial bread
1/2 cup baby carrots

PM Snack

Home-made protein bar + 1 small apple OR 2 scoops whey mixed w/ 2 tbsp peanut butter and 1 banana

Dinner

5 oz lean chicken/fish/steak etc.
15 tbsp brown rice OR 1 large yam
Lots of green veggies (min 2 cups) like broccoli, spinach, etc. OR a big salad

I also take the following nutritional supplements every day:

Multi-vitamin (Optimum Opti-Men)
Fish Oil (Cheap Supplements Fish Oil Caps)
Whey Protein (Optimum Whey)
Pre-workout creatine product (I like Jack3d + Green Bulge) (I’ll cycle this on for about six weeks and off for two or three)

Additional Notes:

  • I follow the ’90/10′ eating rule (I follow this plan exactly 90% of the time and eat what I want, within reason, 10% of the time. This means out of the 35 meals that I eat each week, I eat whatever I want for 3-4 of those meals).
  • I try to drink 1/2 of my body weight in ounces of water each day … for me, that equals about a gallon
  • Three or four nights a week, I’ll have a glass of red wine with dinner
  • I also typically have a cup of coffee (black) with breakfast

This diet keeps me in good shape year round and I love it. I think it’s so important to select and design a meal plan that’s not only healthy, but one that you can actually stick with for the long term as well. I hope it gives you some good ideas for your own meal planning … keep training hard and train smart!!

Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

PS – We’re currently looking at different dietary supplements for our pro shop … if there are any you’re specifically interested in, please let me know! And don’t forget – EVERYTHING in the shop – Ts, kettlebells, continuously looped bands, books & DVDs – is on sale through the end of the month.

PPS – We have a REALLY cool new 12 week group workout “specialty” program in the works … if your fitness goals include getting in awesome physical shape and testing your mental toughness in the process, you won’t want to miss it … keep an eye on your email inbox for details coming very soon.

Memorial Day Weekend Boot Camp Schedule

Special boot camp schedule for the upcoming Memorial Day weekend:

  • One boot camp only on Saturday, May 26th @ 8:30 am
  • One boot camp only on Monday, May 28th @ 8:30 am

Thanks for your understanding in advance – and enjoy your holiday weekend!

Forest

PS – Don’t forget – we’re now offering a weekly Zumba class at the FVT studio! Join instructor Staci Fiori for a fun-filled, calorie-burning, total-body-blasting workout every Tuesday night at 7:15 pm. Be there or be square –

Kettlebell/Body Weight Interval Workout

Over this past weekend, I was writing up some kettlebell conditioning workouts for a new program I have in the works. I’m a big believer in actually doing the workouts I put folks through myself first 🙂 – and I was due for a cardio/conditioning session – so I ran through one of ’em.

It was a 30 minute, high intensity, single kettlebell/body weight workout. I even surprised myself with this one – I was smoked! And the timed set break down during the session provided a unique challenge.

Next step was to work it into the rotation at the FVT boot camp … we actually did the workout at the early morning class today, and all the campers loved it too. So I thought I’d break it down for you here to try at home. Please enjoy –

(BTW, today’s post is particularly relevant because:

1) We have a Kettlebells For Fat Loss Workshop coming up in a couple of weeks – and there are still two spots left! Click here to get more info and/or to sign up

2) We have our entire stock of kettlebells on a 20% discount through the end of May – so if you’ve been thinking about picking one up, you’ll have a workout you can do with it at home right away!)

Kettlebell/Body Weight Conditioning Workout

Set your timer to go off every 60 seconds. Start each exercise on every 60 second interval; your rest period is the time between completion of your set and the next 60 second interval. Repeat entire exercise sequence three times.

  • plank – :40 hold
  • TGU – 1 each side
  • one hand swing – 10 each side
  • push up – 15
  • squat – 20
  • wall slide – 10
  • lunge – 10
  • kb press – 8 each side
  • kb row – 8 each side
  • burpee – 10

Enjoy this kettlebell and body weight interval workout and talk soon –

Forest

PS – If you’re looking for more instruction on how to do any of the exercises in this workout, head over to my kettlebell basics blog and do a quick search by clicking here: Kettlebell Routines, Exercises, Videos & More