March 2012 Challenge Workout (and results)

If you like burpees ... you'll LOVE this month's challenge workout 🙂

March 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.

———-

Challenge workout results:

SG 11:31
SF 13:53
AN 14:41
LE 14:48
CA 16:21
PK 16:57
LA 17:10
JG 17:16
FR 17:21
SK 17:22
EZ 18:15
CH 18:13
JG 18:28
BP 18:38
BC 18:50
MB 18:55
NP 19:53

(hit 20 min time limit – work completed)

NG 9.2 rounds
CN 9.2 rounds
KM 9.2 rounds
DS 9.1 rounds
AS 9.1 rounds
JN 8.2 rounds

(modified/injured/etc.)

AG 12:52
EA 13:49
AA 14:24
PT 20:00

Great job to all!

‘Till next month’s challenge –

Forest

P.S. If you’re participating in our 30 day rapid fat loss challenge, don’t forget to visit the special ‘virtual meeting place’ we’ve set up for you to:

  • Get your questions answered
  • Interact with other challengers
  • Sign up for exclusive nutrition tips, workout advice, program updates and more via email

Find all of this and more at http://fvtchallenge.blogspot.com/

March 2012 Nutrition Challenge

WAH-TAH!!!

According to an article at freedrinkingwater.com, water makes up more than two thirds of the weight of the human body. We can go weeks without food but only about three days without water. Mild dehydration is one of the most common causes of daytime fatigue, and an estimated 75% of Americans suffer from chronic, mild dehydration. A few other things that water does:

  • Serves as a lubricant
  • Forms the fluids that surround the joints
  • Serves as a detox agent
  • Regulates metabolism

So exactly how much water to drink on a daily basis? While this is an issue under debate, a safe guideline I try to follow myself and that I recommend to my clients is to shoot for half of your bodyweight in ounces of water per day. And that’s this month’s nutrition challenge …

March 2012 Nutrition Challenge: Drink 1/2 Your Body Weight in Oz. of Water Per Day

Good luck!

Forest

PS – Today is your last chance to sign up for the 30 Day Rapid Fat Loss Challenge! NO late entries will be accepted, NO exceptions. If you want in and haven’t signed up yet, make sure to do so now by clicking the link below:

30 Day Rapid Fat Loss Challenge

Rapid Fat Loss Meal Planning – 5 Tips For Success

This article is an excerpt from the Rapid Fat Loss Meal Planning guide we’re including when you sign up for our 30 Day Rapid Fat Loss Challenge:

Rapid Fat Loss Meal Planning – 5 Tips For Success

1. Don’t Sweat The Small Stuff

A lot of people seem to obsess about the ‘small’ stuff: if they ate white rice instead of brown, or if they slipped up and had desert one night after dinner.

Honestly, these small things do add up and make a difference – but individually, they’re not going to kill your progress. This type of stuff happening every day is what ends up being a problem.

Look at where you’re at on a daily or weekly basis – if you’re in a calorie defecit, you should end up losing weight. (This is where the importance of a food log comes in, too).

2. Portion Control

Your stomach is really only about the size of a fist; that’s about how much food it takes to fill it. You should feel better when you’re done eating, not sluggish or stuffed.

Getting your portions under control could be the most important factor in your weight loss efforts. If you simply took everything you currently ate and cut it in half, you’d start losing weight fast.

3. Prepare for success

If you have healthy food around the house, you’re a lot less likely to hit up the In-n-Out burger on the way home after a long day of work. Here are a couple examples of foods that won’t ruin your diet and are easy to prepare:

  • Pre-cooked grilled chicken breast
  • Bags of pre-washed greens
  • 94% fat free microwave popcorn
  • Containers of pre-cooked brown rice

You get the idea. Set yourself up for success!

4. Have written goals

Write down your fitness goals. Tell your friends, co-workers, etc. about them. This is incredibly effective for any goal, fitness-related or not. Not only have you recorded what you’re trying to accomplish, everyone knows about what you’re doing, so you risk humiliation if you fail.

5. Once a week, eat what you want

Reward yourself for sticking to the plan all week long and eat what you want. This really helps keep you on track and gives you something to look forward to.

These simple tips really can make a difference in your diet efforts. The #1 thing is that you have to be committed – if you’re mentally ready to change, you’re well on your way!

PS – Just a few days left to sign up for our 30 Day Rapid Fat Loss Challenge – get more info here: http://rapid-fat-loss-secrets.com/30-day-challenge/

30 Day Rapid Fat Loss Challenge Registration Now Open

If you’re:

  • Ready to get a rapid start to your new fat loss program
  • Stuck at a weight loss plateau and need a short burst of super focus to snap you out of it
  • Just looking to lose a lot of body fat in a short period of time

I’m about to make you an offer you can’t refuse.

Click here to get more info and sign up for the challenge now

Challenge Info

  • The challenge officially begins Monday, March 5th, 2012.
  • Registration for the challenge runs from Monday, February 20th thru Wednesday, February 29th (hurry! No late entries will be accepted)
  • The 30 Day Rapid Fat Loss Challenge is all about losing as much fat as humanly possible in 30 days. We’ll take your weight, body fat, and circumference measurements before and after the challenge. And we’ll provide you with a complete meal planning and workout blueprint, as well as the needed support and encouragement, to make sure you’re a success!
  • This is both a team and individual competition (you’re encouraged to form your own teams of 4-5, but if you don’t have a team set up, no worries – we’ll place you in one). At the end of the challenge, we’ll announce both team and individual winners – so you have multiple chances to win.
  • You’ll get an incredible amount of ‘stuff’ when you sign up ($279.95 worth, to be exact) – including a 30 minute ‘quick start’ session, a special rapid fat loss meal plan and workout, four bonus boot camp workouts, a copy of one of my books, and much, much more …

Click here to get more info and sign up for the challenge now

Thanks! And hurry – registration ends Wednesday, February 29th –

Forest

The “Hard Routine” For Rapid Fat Loss

As we ramp up for our 30 Day Rapid Fat Loss Beach Body Challenge, an article I read several years ago in the CrossFit Journal pops into mind …

It’s about toughness, determination, and discipline – and how a strict, short-term “hard routine” can be a powerful catalytic agent for change of all sorts.

Click here to see the full article: The Hard Routine

This is a great article that’ll get you in the right mindset for change … and it’s especially timely in the context of our up-coming 30 Day Rapid Fat Loss Challenge! Here’s the link again in case you missed it:

http://www.crossfittroy.com/files/the_hard_routine.pdf

Thanks for reading, and talk soon –

Forest Vance, MS, CPT, RKC II

NEW Consumer’s Guide to Hiring a Personal Trainer (free)

Are you looking for a personal trainer – but have no idea where to start?

Are you wondering what some common issues folks have with their personal trainers might be – and how to “pre-screen” for them before you dish out your hard-earned cash?

Inside this BRAND NEW report, you’ll find:

  • 4 mistakes to avoid when hiring a personal trainer
  • 7 steps to take when hiring a personal trainer
  • And much more!

The best part? It’s FREE when you sign up for our weekly email newsletter! Just drop your best email into the box at the upper right of the page to get it now. (And if you’re already on our list, you’ll be emailed a link to download it shortly).

Thanks –

Forest Vance

Owner and head trainer, Forest Vance Training, Inc.

February 2012 Challenge Workout Results

The February 2012 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:

  1. SG 12:05
  2. AN 13:28
  3. AT 13:34
  4. ML 14:12
  5. UO 15:52
  6. ML 16:02
  7. AA 16:25
  8. MA 17:21
  9. LA 17:39
  10. SK 17:39
  11. MP 17:41
  12. JG 17:59
  13. PK 18:26
  14. FR 18:44
  15. MB 19:13
  16. EZ 19:48
  17. CN 20:06
  18. JG 20:41
  19. MW 20:56
  20. BP 21:02
  21. NG 21:16
  22. KM 21:20
  23. DS 21:21
  24. AS 21:47
  25. EA 21:55
  26. SK 22:56
  27. JR (finished 4.3 rounds)
  28. JS (finished 4.1 rounds)
  29. PT (finished 4 rounds)

Great work to everyone! Stay tuned for next month’s challenge and keep training hard –

Forest

February 2012 Challenge Workout

All of us have times we’re more motivated than others with our fitness program. And also it’s true that this can be a particularly tough time of year … the new-ness of fitness-related resolutions has all but worn off and we’re back into our daily routines …

So what better way to blast out of those “post-New Year’s fitness resolution blues” than the February 2012 Challenge Workout?! Here it is:

February 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 to you! Results will be posted at the end of the week.

– Forest

PS – If you’re not currently a client at our training studio, are following along at home, etc., check this out – it’s a complete 30 day ‘rapid fat loss’ program based around the concepts in this article: The 2012 Challenge Workout Special