Forest On ‘KCRA Workouts A-Z’; ‘Bring A Buddy’ on March 23rd

Each Monday morning, Deirdre Fitzpatrick from KCRA Channel 3 is doing a new workout for every letter of the alphabet … ‘K’ is for kettlebell … and I was lucky enough to have her at my studio last week to shoot the segment on kettlebell training!

Check out how last week’s workout (J for the ‘Jacob’s Ladder’) went:

The segment should air early next Monday morning (the 11th of April) on KRCA channel 3 … so keep an eye out!!

Also, we’ll be holding a free ‘bring a buddy’ boot camp workout at the studio on Saturday, March 23rd … more details with exact time, etc. on that to come, but if you have a friend or family member that’s been thinking about coming in for a workout, mark it on your calendar!

I’m off – talk to you soon –

Forest

April 2011 Challenge Workout Results

Click the link below to check out the April Challenge Workout in case you missed it:

April 2011 Challenge Workout

And the results:

VL 5+2

CS 5+2

LE 4+4

NG 4+4

BG 4+4

AG 4+3

KG 4+2

TH 4+2

LA 4+1

AT 4+1

SF 4+1

NP 4

AA 3+4

PY 3+4

MB 3+3

EZ 3+3

JJ 3+3

MM 3+2

JG 3+2

SK 3+2

PK 3+2

AS 3+2

RM 3

NP 2+4

BK 2+4

PT 2+2

CK 2

Great job as usual and keep up the great work!

Forest

*IMPORTANT* Group/Boot Camp Schedule Changes For Week Of 4/11/11

*Very Important Announcement*

Changes to group training/ boot camp schedule week of 4/11/11 are as follows:

  • All AM class times during the week will remain exactly the same – no changes whatsoever to early morning or mid-morning group times at Land Park or East Sacramento locations
  • Evening group times offered at the Land Park facility will be Tuesday 4/12 at 6:30 pm, Thursday 4/14 at 7:00 pm, and Friday 4/15 at 6:30 pm. There will be no classes offered on Monday night 4/11 or Wednesday night 4/13.
  • There will be only one class offered on Saturday 4/16 at 8:00 am.

That’s it for the changes – sorry for any inconvenience – class times will be back to normal the week of 4/18/11.

Also – please let me know as soon as possible – either in person or via email – what class times you plan on attending for the coming week.

Thanks!

Forest

April 2011 Challenge Workout

forest vance training april 2011 challenge workout
It's time for the monthly challenge workout

Don’t forget … each month, we’re now repeating the challenge from three months prior … so this month’s workout is the same as the January 2011’s:

April 2011 Challenge 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

Last month was the first time we repeated a challenge workout … and over 90% of you beat your previous time! Let’s keep the streak going this month … good luck … and stay tuned for results later this week –

Forest

P.S. Have you grabbed your copy of my 7 Day Rapid Fat Loss Blueprint yet? To claim yours FREE today – and to get signed up for my weekly newsletter – just drop your name and best email in the box at the upper right hand corner of the page NOW.

March 2011 Nutrition Challenge

forest vance training march 2011 nutrition challenge
No refined carbs for this month's challenge ...

It’s time for the monthly nutrition challenge … here’s the concept, in case it’s your first one:

For a week out of every month, we’ll announce a nutrition ‘challenge’. Over the next six months, we’ll touch on a ‘pilar’ of good eating for a week out of every month … and if you take every challenge, after six months, you’ll have build a foundation of healthy eating.

Here are the last two month’s challenges in case you missed them:

January 2011 Nutrition Challenge

February 2011 Nutrition Challenge

And for this month:

Limit your intake of refined carbohydrate to one serving per day

Notes:

  • The definition of refined carbohydrate, from about.com: “Refined carbohydrates are produced when whole plants which are high in carbohydrates are processed in a way to strip out everything but the highly digestible carbohydrate (starch or sugar).”
  • Refined carbohydrates include: Anything we call “sugar” including granulated sugar and high fructose corn syrup; grains that have been made “white” by stripping the germ and/or bran from the grain, including white flour, white rice, white pasta, and couscous; anything called “starch” – corn starch, modified food starch, etc.’; grains that have been turned into flakes, puffs, shreds, etc.

Good luck!

Forest

P.S. Looking to get started with one of our Sacramento, CA personal training or fitness boot camp programs (or know someone else who is)? We’re still offering a FREE trial session to prospective clients who want to come in and ‘test out’ our services … call (916) 273 9366 or contact us here … we’ll chat for a few minutes over the phone, get an idea of what your fitness goals are, figure out if our program is a good fit for what you’re looking for and schedule your free trial session … contact us today!

Need Your Help! (quick 2 minute survey + free gift)

I want to help you get to your fitness goals as fast as possible, and would greatly appreciate a little help. I also know your time is valuable, so I’m going to hook you up with a free gift if you participate in a quick 2 minute survey (keep reading for details)

The survey includes questions like:
  • What your biggest fitness goals are
  • What your biggest frustrations in reaching them might be
  • What you’d like to learn more about in my weekly blog posts/emails – diet tips, workout videos, etc.
To take this quick 2 minute survey, just click the link below:
And when you’re finished, shoot us an email at fvtcoachingclub (at) gmail (dot) com and I’ll have my assistant send you a copy of my 7 Day Rapid Fat Loss Blueprint as a thank you for participating!
Here’s the link again to take the survey:
Thanks for your help!
Forest

5 Proven Nutrition SWITCHES for Faster Fat Loss

Great new post for you today from Craig Ballantyne, CSCS, MS. I’m always on the lookout for diet and exercise articles to share … and I’ve gotten permission to actually re-publish this one on my website … so enjoy!


– Forest

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Every day in March, I’ve committed to sharing a Training and Nutrition “SWITCH” to help you lose fat. Here are 5 of the most popular nutrition switches I’ve posted so far:

Nutrition SWITCH #1 – No More Dessert for Breakfast

If you want to lose fat, stop eating dessert for breakfast.

Let’s be honest, most of what people eat for breakfast would qualify as dessert if served at any other time of day. So stop with sugary cereals, muffins (let’s be honest, we all know that muffins = cake), granola bars, and bagels.

Nutrition SWITCH #2 – Switch Your Eating Schedule

If you find that you often “binge snack” at night, try having a bigger late afternoon healthy snack, and then having a later healthy dinner.

There’s no magic to not eating after a certain time. I often eat a big healthy dinner and go to sleep within 30 minutes. That won’t make you fat. Eating a pint of ice cream & bag of chips every night while you watch TV makes you fat.

Nutrition SWITCH #3 – Minimize the Junk

Your house doesn’t need to be stocked like the local 7-11. Keep the minimum amount of treats at home to avoid mutiny and keep treats out of sight & hard to access.

Make healthy foods (giant bowls of fresh fruit) visible and places encouraging notes to eat the fruit in the kitchen.

Put ready-to-eat produce in most visible part of the fridge & hide junk in the back. All research proven to increase healthy food consumption. And when it’s your time for a cheat meal, you can enjoy it guilt-free.

Nutrition SWITCH #4 – Go From Processed to Natural

When possible, switch out all processed or “modified” carbohydrates and replace it with a fruit, vegetable, or nut.

For example, instead of toast with eggs, have an apple and add spinach to the eggs. Instead of a processed carbohydrate with your morning coffee, have 1oz of raw nuts (almonds or walnuts). With steak, eat broccoli, not mashed potatoes or French fries.

Nutrition SWITCH #5 – Cut the Sugar From Your Post-Workout Drink

If you’re focused specifically on fat loss, you do NOT need to add sugar (or any variations of sugar) to your after training drink.

I interviewed top nutritionists about this in 2010, and they all agreed that for fat loss, you don’t need to force post-workout sugar into your body. So take it out.

BONUS Nutrition SWITCH – Become Your Own Nutrition Expert

Stop getting fooled by fad diets. Become an expert yourself by going through a 2-week “intensive nutrition course”.

Here’s how:

Eat a wide variety of food for 2 weeks and record all of your meals. You’ll quickly know the calorie counts of all foods and proper serving sizes AND most importantly, what works for YOU. Very simple. Very effective.

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About the author: Craig Ballentyne is the author of Turbulence Training, a program designed for folks looking to lose fat and build muscle at home. He’s also got a very cool ‘Simple Nutrition For Fat Loss’ system that’s easy, enjoyable, and doesn’t restrict your carb intake … to learn more about it, click the link below:

March 2011 Challenge Workout Results

The March 2011 Challenge Workout in case you missed it:

—————

Beginning this month and moving forward, we’ll repeat the challenge workout from three months prior … this month’s is the same as December 2010’s. To complete the workout, you’ll simply do:

7 Burpees
14 Kettlebell Swings
21 Body Weight Squats

… and repeat five times as fast as you can.

—————
And the results:

AG 7:18
MG 7:24
SG 8:00
SR 8:10
TH 8:18
SK 8:47
LE 8:54
SP 8:55
KJ 8:55
KG 9:04
CS 9:38
SB 9:46
MA 9:52
BG 9:59
MA 10:14
NG 10:17
SF 10:18
BA 10:24
NP 10:41
PH 10:43
AA 10:53
LA 10:58
SM 11:15
MB 11:36
EZ 11:44
AS 12:11
AT 12:29
JG 15:42
NT 16:15
PT (4.1 rounds)
—————-
Great turn out for this month and great job to everyone! Have a great weekend!
Forest