July 2011 Challenge Workout

What better way to kick off your post-holiday week than with the July Challenge Workout? Here’s the challenge for this month (it’s the same as April’s workout):

  • 10 Push Ups (knees for gals, standard for guys)
  • 20 KB Swings
  • 30 Lunges (30 total … your choice of lunge type – forward, backward, walking, etc.)
  • 40 Cross Body Mountain Climbers (one knee-to-elbow move = one rep)
  • 50 Body Weight Squats

Do as many rounds as possible in 20 minutes

Good luck! Results will be posted at the end of the week.

P.S. For more info about our downtown Sacramento, CA – area fitness boot camps (and to schedule a trial session), call us at (916) 273 7366 or contact us by clicking here

Community Cookbook Submission Deadline Extended; Special Holiday Group/Boot Camp Schedule

Hope your week is off to a great start – I just have two quick things I’d like to bring to your attention:

1. I know there are some of you who wanted to contribute to the community cookbook project that haven’t gotten the chance to yet … so I’m extending the deadline to get your recipe in to Tuesday night, the 28th of June, 11:59 pm PST. We have 14 recipes so far … we just need 6 more to get our original goal of 20! Let’s rally and get it done!

Also very important: Please submit your recipe (s) to my assistant via email at this address: fvtraininfo (at) gmail (dot) com – NOT my personal email address. Thank you.


2. The group training/boot camp schedule for the upcoming July 4th holiday weekend will be as follows:

Saturday, July 2nd

9am boot camp @ Land Park (NO 8am boot camp, 9am boot camp ONLY)

Monday, July 4th

8am boot camp @ Land Park (NO 5:30pm or 6:30pm regularly scheduled boot camps on the 4th of July)

9am group class @ Anytime Fitness in East Sac (15 mins. earlier than normal time)

 

That’s it for now – have a great workout week and talk to you soon!

Forest Vance, MS, CPT, RKC

Forest Vance Training Community Cookbook (you’re invited to contribute)

Healthy eating is a topic on the top of almost everyone’s mind that’s involved in any kind of fitness program.

And I know that a lot of you make a daily effort to eat healthy and have inventive recipes you use to help you do it.

Enter the Forest Vance Training community cookbook!

Here are the details:

  • Anyone who is interested will contribute (at least one) healthy recipe. It can be as short or as long as you like; it can be for a snack, or meal, even for blender drink – anything you like and you think others could benefit from. Please submit your recipe (s) to my assistant via email at this address: fvtraininfo (at) gmail (dot) com – and please be patient and know that we’ll be receiving a lot of emails, so it may take a day or two to email you back and let you know that we’ve gotten your recipe.
  • I will take all the healthy recipes that I get and have them compiled and nicely formatted into a community cookbook! And everyone who contributes gets a free copy!

I want to give you guys fair time and fair warning to get your recipes in; on the other hand I can’t let the project stretch out forever – so the deadline to submit your recipe(s) will be the end of this week, Sunday, June 26 at 11:59 PM.

Again, contribute at least one recipe to the new Forest Vance Training community cookbook, and you’ll get (likely) dozens of new recipes to add to your healthy eating reptoire! Just email your healthy recipe to fvtraininfo (at) gmail (dot) com

Thank you so much for contributing in advance and talk you soon –

Forest Vance

Owner and head trainer, Forest Vance Training Inc.

New Group Training/ Boot Camps Times Starting Next Week (6-27-2011)

Due to popular demand, two new group training/boot camp times will be added next week, the week of 6/27/2011, at our Land Park location: Monday and Wednesday at 5:30 PM

Please let me know (in person, via email, phone, or my website contact form) if you’re interested and/or are planning on attending one of these times!

Thanks

Forest

Sacramento Chiropractor Dr. Sandy Bell Explains: Ice or Heat an Injury?

I got together with my friend and colleague Dr. Sandy Bell last week to film a short video; we both agreed that one topic most folks could use help with would be if they should use heat or ice on an injury. It’s a very informative video; check it out below:

P.S. Sandy has actually agreed to offer a complimentary chiropractic evaluation and computerized stress analysis as a special offer to my email subscribers, blog and facebook followers, and current and past personal training clients for the remainder of the month of June (2011). If you’re interested in taking advantage of this special offer, click the link below to visit Dr. Bell’s website, email or phone Dr. Bell’s office, and let him know that Forest sent you:

http://www.drbellchiropractic.com/

Sacramento – Land Park Yoga Starting June 29th @ 7:30 pm ($1 trial)

 

 

Our new yoga instructor Sequoia

Since I mentioned the possibility of a yoga class at my training studio several weeks ago, it seems like folks have been asking about it every day …

Good news: All the details are worked out and our first class is set for Wednesday, June 29th 2011 @ 7:30pm!!

Even better news: We’re offering a $1 trial class to kick off the new program! For details and to reserve your spot (hurry, there’s been lot of initial interest), click the link below:

Yoga @ Forest Vance Training

 

June 2011 Challenge Workout Results

Results for this month’s challenge workout are in!

The workout again in case you missed it:

7 Burpees
14 Kettlebell Swings
21 Body Weight Squats

5 Rounds for time

And the results:

TH 6:44

ES 6:50

AG 6:55

SS 6:55

JJ 7:18

KG 7:32

MW 7:33

SG 7:43

LE 7:50

BG 7:59

VL 8:01

NE 8:19

CS 8:59

CW 9:02

NG 9:04

MA 9:08

SK 9:15

SF 9:17

PK 9:18

AT 9:20

AA 9:26

LA 9:38

SM 9:48

JG 10:05

SB 10:18

AS 10:19

NP 10:29

MA 10:57

MB 11:20

DR 11:50

BA 12:08

 

Great work to everyone!

Forest

 

 

 

Invitation For Current + Past Clients (free boot camp class offer)

It seems that every month we get questions about our challenge workouts via e-mail, on Facebook, and from current and past training clients.

So, what we’ve decided to do is invite current and past private training clients who haven’t tried a boot camp class to do so for free this month.

This is a great opportunity to give a boot camp session a try if you’ve been meaning to do so!

If you’d like to sign up, you have three class times to pick from:

Monday June 20th @ 6:30pm
Thursday June 23rd @ 6:00am
Saturday June 25th @ 9am

Please keep in mind, these are existing boot camp class times, so space is limited and spots will be reserved on a first-come first-serve basis.

Hope to see you there!

Forest