February 2012 Nutrition Challenge (how Lisa lost 20 pounds)

Due to popular demand, our monthly Nutrition Challenge is back! And to kick things off again, I have a special guest post from one of our great success stories – long-time FVT client and soon-to-be personal trainer(!) – Lisa Estridge.

(Lisa smoked it at the Kettlebells For Fat Loss Workshop last weekend. In fact, she’s our only client – male or female – that can do swings with a kettlebell over half the size of her own body weight! )

Lisa achieved the weight loss goal we initially set for her in a relatively short period of time – and she’ll be the first to tell you that proper nutrition played a huge part in the process.

We had a conversation recently about what the key factors in her success were – and the idea for this guest post was born. I’ll let Lisa take it from here …

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The February 2012 Nutrition Challenge

Measure and/or weigh your portions

Do you know how many calories you consume daily? Do you know what a serving size looks like? Portion control is key when trying to lose weight and keep it off. Measuring and/or weighing portions is an easy way to verify your calorie intake.

Here’s how it worked for me:

When I started working out with Forest about three years ago, I had these goals: get healthy and lose 20 lbs. A few weeks into the program I was feeling great and had found a love of exercise, but I hadn’t really seen a change on the scale. I realized that I needed to change the way I was eating.

I took Forest’s advice to measure and weigh each portion. For two weeks, I measured and weighed everything I ate: grains, fruits, veggies, oils, etc. What an eye opener! I learned that my idea of portion size was very different from actual serving sizes. Most importantly, I learned what proper portion size looked like for various foods.

With this knowledge I was able to adjust my diet to see the change on the scale that I had been working so hard for. I lost 20 lbs in six months and have KEPT IT OFF for three years.

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Thanks again to Lisa for sharing her story. Weighing and measuring your food for a week may not be exciting. And it may take some honest effort. But if you’re in the same situation Lisa was and aren’t seeing the weight loss results you’d like to be, February’s nutrition challenge may be just what you need to kick start your progress.

Good luck and talk soon –

– Forest

KB Exercise Tips + Mods For Beginners (video)

Curious about kettlebell training? Wondering if it’s right for your current goals and/or fitness level? Check out this article and video I posted on my Kettlebell Basics blog a short time ago – it covers some simple kettlebell exercise tips and modifications for kettlebell beginners.

– Forest

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I’ve been getting a lot of emails lately from folks that are just getting started with kettlebell training …

And I’m realizing that a lot of the kettlebell routines I’ve put up over the last couple of months are geared towards intermediate or even advanced kettlebell enthusiasts.

So I thought I’d shoot a quick video to show you a couple of modifications I use every day with my training clients who are beginners, are still learning and perfecting their form, are dealing with an injury, etc. You can use these mods with many more ‘advanced’ kettlebell workouts to get more out of them (or even be able to attempt them in the first place).

The two modifications I cover in the video are for the two ‘base’ HardStyle kettlebell moves, the swing and the Turkish get up. I hope the video helps you out, and I’d love to hear your thoughts in the comment section below the post:

PS – If you’re interested in this weekend’s Kettlebells For Fat Loss Workshop, good news (for you 🙂 ) – we’ve had one last minute spot open up! Click here to grab it now.

Kettlebell Fat Loss Plan For Beginners

To kick off today’s post, instead of selling you on the idea of using kettlebells for fat loss, I’ll let one of my loyal and best kettlebell training clients do it instead 🙂 Click the ‘play’ button below to listen to Keith M.’s kettlebell testimonial:

Keith M.’s kettlebell testimonial

[audio:https://www.forestvancetraining.com/wp-content/uploads/2012/01/Keith-Testimonial.mp3|titles=Keith Testimonial]

Keith’s goals are, in a nutshell, to stay healthy for the long term … in his words, “to be fit now to stay fit later”. In the last six months since we’ve started his kettlebell training program, he’s lost almost 4% body fat, gained 11 pounds of muscle, drastically dropped his cholesterol, and has fallen in love with kettlebells 🙂

So in the spirit of January 28th’s Kettlebells For Fat Loss Workshop at our Sacramento personal training studio, I’ve put together a complete kettlebell fat loss plan for beginners to introduce you to the joys of kettlebell training … enjoy!

– Forest

Background – Why Kettlebells Rock For Fat Loss

Check out the ‘Sacramento Kettlebell Instruction’ page on this site for an intro to the benefits of kettlebell training:

Sacramento Kettlebell Instruction

Beginner Kettlebell Exercises

Two exercises form the foundation of HardStyle (what we teach at the FVT studio) kettlebell training – the swing and the Turkish get up. Click the links below to learn how to do each of these exercises (each article includes instructional video):

The Kettlebell Swing

The Turkish Get Up

Beginner Kettlebell Routine For Fat Loss

Once you’ve mastered the swing and the get up, here’s a full kettlebell workout routine to take your training to the next level:

Beginner Kettlebell Workout

In conclusion, kettlebells are an awesome training tool for fat loss, lean muscle gain, and total body conditioning. This kettlebell fat loss plan for beginners provides an introduction to the kettlebell, a description of the most basic of HardStyle kettlebell moves and a simple (but tough) routine to get you started. Train hard and talk soon!

-Forest Vance, Level 2 Certified Russian Kettlebell Instructor

P.S. At this time of this writing, there are officially three spots remaining for the January 28th Kettlebells For Fat Loss Workshop! To learn more about it and grab your spot now, click here: Forest’s Kettlebells For Fat Loss Workshop

Kettlebells For Fat Loss Workshop January 28th, 2012

As you walk into my Sacramento area personal training gym, one of the first things you see is a line of kettlebells against the wall …

And nine out of ten people ask the same question –

“What are those things?”

So one of the first exercises I typically cover with a new client is the kettlebell swing. It’s one of the best exercises in existence for burning fat. And once you’ve done a few, you’ll quickly appreciate the effectiveness of the exercise to blast your heart rate through the roof – and work nearly every muscle in your body at the same time.

Click the link below for details on the January 28th Kettlebells For Fat Loss Workshop:

http://sacramentopersonaltraining.com/kbs4fatloss2/

The fact is, if you’re trying to lose body fat and you’re not using kettlebells in your workouts, you’re missing out big time. Kettlebell training has taken the fitness world by storm. Everyone from stay at home moms to high level athletes are enjoying the benefits of kettlebells for losing fat, gaining lean muscle, improving flexiblity and increasing cardio fitness.

Now a quick word of caution: The *bad* thing about kettlebell training is that it’s pretty technical – that is, reading an article or two on the internet and watching a few YouTube videos just isn’t adequate preparation. In fact, it’s a good recipe for injury. You need hands-on instruction to learn how to use kettlebells safely and effectively.

If you’re interested in learning how to use kettlebells to lose fat, I have great news – my Kettlebells For Fat Loss Workshop is set for the 28th of January, 2012 – and there are still spots open if you’re reading this page!! For details about the workshop and to reserve a spot (last year’s workshop sold out in a single day, so be sure to grab a spot if you want in), click the link below:

http://sacramentopersonaltraining.com/kbs4fatloss2/

See you there!

Forest Vance, MS, CPT, RKC II

P.S. Know anyone who might be interested in this workshop? Help spread the word and tell your friends and family!!

January 2012 Challenge Workout Results

Results from the January 2012 Challenge Workout:

S.G.- 953
A.G.- 834
L.A.- 726
J.G.- 715
B.G.- 706
M.P.-701
M.W.- 699
C.A.- 684
M.A.- 681
E.A.- 674
A.S.- 672
N.L.- 668
L.E.- 667
P.K.-664
M.B.- 660
J.G.- 655
A.A.- 649
S.F.- 639
A.L.- 636
F.R.-609
D.S.- 591
N.P.- 585
J.S.- 578
B.P.- 546
J.S.- 500
V.O.- 459

Great work everyone! Stay tuned for another brand new Challenge Workout next month.

Fitness Boot Camp in Sacramento, CA

See, we get results AND have fun at our fitness boot camp in Sacramento, CA … watch the video below to see what I mean:

Oh, and don’t forget – you get a free copy of my 7 Day Rapid Fat Loss Blueprint when you sign up for our weekly email newsletter – just drop your name and best email into the box at the upper right of the page to get it now!

– Forest

(boot camp in Sacramento, CA) January 2012 Challenge Workout

We’re kicking off the month with our January Challenge Workout, but before I cover the details, a little personal insight into the idea of fitness New Year’s resolutions …

Thanks to New Year’s resolutions, it’s one of our busiest times of the year …

But before you die-hard fitness buffs scoff at the idea, know that I’ve personally witnessed multiple people begin a successful and dramatic body transformation starting on the first of the year. And if it wasn’t for their New Year’s resolution to lose weight/get in shape/etc., it probably never would have happened.

That being said, if you’ve been thinking about contacting us (or know anyone who has) to try our program, there’s really never been a better time. Leave us a message by clicking here or call (916) 273 9366 for more details and to set up a complimentary Test-A-Trainer session.

Now, on to the January 2012 Challenge Workout …

The concept behind our monthly Challenges:

These workouts are high intensity, strength-endurance style sessions that are scored in some way (you’ll see what I mean in just a second when we walk through this month’s workout …)

We repeat each Challenge several times throughout the year so you can see how your fitness level is improving over time.

The January 2012 Challenge Workout

  • KB Swings (two hand, one hand, or hand-to-hand – your choice)
  • Push Ups (“regular” for guys, knees for gals)
  • Body Weight Squats
  • Plank Hold
  • Jumping Jacks

Get as many reps as you can of each exercise in one minute. Rest :30 between exercises. Upon completion of one round, rest :60 and repeat the circuit two more times for a total of three rounds.

Keep a running total of reps throughout the workout. Your total number of reps for all three rounds is your final score.

Here’s a video where I explain the workout, demo the exercises and cover a few more of the fine details:

That’s it for this month’s Challenge … good luck and check back later this week for results!

Forest

P.S. As I mentioned earlier, if you or anyone you know is looking for a new and effective fitness program, our Sacramento personal training and/or boot camp sessions could be the perfect solution … contact us today by clicking here or calling (916) 273 9366 to schedule a complimentary Test-A-Trainer session and see if we can help you reach your fitness goals in 2012.

Smash Your Fitness Goals In 2012 (five tips)

Some folks think New Year’s resolutions are cliche …

But if they’re a catalyst for change, I personally think they’re great!

I’ve witnessed multiple people begin a successful and dramatic body transformation starting on the first of the year. And if it wasn’t for their New Year’s resolution to lose weight/get in shape/etc., it probably never would have happened.

If you’re looking to lose weight, gain muscle, shape up, or reach any fitness goal in 2012, here are five ‘best fitness practices’ you need to be ultilizing in your program for maximum results:

1. Challenge Workouts

Challenge workouts like we do every month in our group personal training/boot camp sessions at Forest Vance Training … these are awesome to gauge your fitness level and provide a unique challenge.

Here’s an example of one:

7 Burpees
14 Kettlebell Swings
21 Body Weight Squats

5 rounds for time

(I’m putting the finishing touches on a challenge workout report that’s got all of our challenges from 2011 … and it’ll be available very soon to all members of the Kettlebell Basics Weekly Workouts program)

2. Workout Videos

Workout videos are an invaluable tool to help you learn good form and make sure you’re doing exercises correctly.

YouTube has videos on almost every type of workout technique and trick you can imagine; just be careful because in addition to all the good stuff out there, there’s also a lot of bad.

Here’s my YouTube channel where I try to add several new videos each month: http://www.youtube.com/user/ForestVanceTraining

3. Kettlebells

Kettlebell training is hot, hot, hot … and for good reason. It’s a great way to burn fat, gain muscle, and improve your cardio conditioning at the same time.

Be careful, though, and make sure you’re using great form – kettlebell workouts are highly technical, and it’s possible to get hurt if you don’t know what you’re doing.

Get some training from an RKC in your area. Also, you can check out my kettlebells-only website at KettlebellBasics.net

4. Done-For-You Fat Loss Meal Plans

Folks want to improve their diets. But at the same time, they don’t want to think about it too much … and I find that people who have the most success typically follow a regimented plan.

Search around ForestVanceTraining.com and you’ll find lots of diet tips in addition to done-for-you- fat loss meal plans. You can also find more extensive ones at the new and improved Kettlebell Basics Weekly Workouts Program.

5. High Intensity Cardio

Research proves it again and again – high intensity interval training is flat out more effective for burning fat and getting you in great shape than is tradional steady-state cardio.

Here’s an example of a high intensity interval workout:

  • (warm up for five mins.)
  • sprint for one minute
  • jog for one minute
  • repeat this sprint/jog cycle six to eight times
  • (cool down for five mins.)

In conclusion, if you’re not incorporating these ‘fitness best practices’ into your program, you’re missing out. Staying on the cutting edge of what’s working and what’s not is critical to maximize your exercise time … and these five things are a snapshot of the latest and greatest in the fitness world. Work them into your routine for 2012 and see your success soar!

Forest Vance, MS, CPT, RKC II

P.S. Signed up for my weekly newsletter yet? You’ll get fitness tips like the ones in this article delivered straight to your email inbox each and every week when you do .. PLUS a free copy of my 7 Day Rapid Fat Loss Blueprint … just drop your name and best email into the box at the upper right of the page to do so now!