September 2011 Challenge Workout Results

September 2011’s challenge workout again, in case you missed it:

7 Burpees
14 Kettlebell Swings
21 Body Weight Squats

5 rounds for time

And the results:

AG 6:24
SG 6:29
AT 6:30
LE 6:50
AL 6:45
VL 7:38
JJ 7:53
AA 8:32
MP 8:55
SB 9:10
MA 9:16
SF 9:20
MW 9:34
SK: 9:50
JG 9:50
CA 9:53
EZ 9:56
AL 9:59
LA 10:30
JG 10:33
MB 10:42
PK 11:11
BA 11:30
ML 12:20
PT 12:28

P.S. Want to learn more about our Sacramento, CA – based personal training, boot camp and kettlebell training programs? Call (916) 273 9366 or contact us here to schedule a free trial session today.

P.P.S. The end of this month marks our one year anniversary at the Land Park training studio … and we’re throwing a party to celebrate! This is a bash you won’t want to miss … we’ll have a free ‘bring a buddy’ boot camp class (or two), a raffle with tons of cool prizes, food and drink, special personal training/boot camp deals, and a whole lot more … watch out for details about the event via email early next week.

September 2011 Challenge Workout

Hope you had a great holiday weekend! Getting back to work can be tough after a few days off … the good news is that to get the work week going, we’ve got the Forest Vance Training monthly challenge workout!

This month’s challenge:

7 Burpees
14 Kettlebell Swings
21 Body Weight Squats

5 Rounds for time

Good luck – results will be posted at the end of the week.

Forest

 

See how you fared last time around:

June 2011 Challenge Workout Results

Additional resources:

Quick Full Body Workouts: The 100 Burpee Challenge

Forest’s body weight – based workout system, No Gym? No Excuse!

Kettlebell Swing Mistakes And Fixes

August 2011 Nutrition Challenge

Nutrition is the most important factor in fat loss. It doesn’t matter how great your workout program is – you can’t expect to eat crappy food and dramatically change your body. It just won’t work.

Now, one of the most critical (and most neglected) aspects of healthy eating is planning ahead. And that’s the basis of this month’s nutrition challenge:

The August 2011 Nutrition Challenge

Plan the coming week- and each day – of meals in advance


Before you make your next trip to the grocery store, plan out your coming week of meals. Make sure you have everything you need; ideally, also plan out any cheat meals in advance (remember the 90% rule).

*Need help with your meal planning? Here’s a diet outline to get you going in the right direction: At Last … A Diet You Can Actually Stick To!

Now, each night, take 5 minutes to plan and make sure you’re prepared for the next day. If you’re going to be working 10 hours and hitting the gym for another hour and a half afterwards, don’t get stuck without anything to eat and have to grab something from the vending machine, etc.

Being prepared huge factor in your dieting success … and the frustrating part is that most folks just straight up don’t do it! So start by planning your meals out for just one week in advance; you’ll be amazed at the difference it makes – and you’ll be hooked!

Forest Vance

Owner and Head Trainer, Forest Vance Training, Inc.

Sacramento Weight Loss – Two Fast + Easy Recipes

Our recent community cookbook project was a huge success!

We requested healthy recipes from current and past training clients, folks on our email list, who follow this blog, etc. … and everyone who contributed got their recipe in the cookbook as well as a free copy of the final product!

If you missed out this time around, no worries, a ‘second edition’ is in the works for this winter. And to give you a little preview of what was included in our first edition of the FVTCC, here are two recipes I contributed personally – enjoy!

– Forest

 

PROTEIN PANCAKES

Ingredients:

• 1 cup of Oatmeal
• 11 egg whites
• 1 whole egg
• 1 packet of sugar free Jello any flavor

Preparation:

Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan.

 

TUNA OR SALMON PATTIES

Ingredients:

• 1 can tuna or salmon
• 1 onion
• 1 tablespoon of salt
• 1 teaspoon of pepper
• 1 teaspoon of parsley1 whole egg
• 3 medium potatoes, boiled and mashed

Preparation:

Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides.

P.S. Interested in our Sacramento, CA – based weight loss/personal training/fitness boot camp program? Call (916) 273 9366 or contact us here to learn more and to schedule a free trial session today!

Boot Camp/Group Training Class Time Change Monday, August 22nd

The 5:30 pm boot camp/ group training class on Monday, August 22nd is cancelled. The 5:30 pm + 6:30 pm groups will be consolidated into one evening class for the day.

Class times will be back to normal the following week; sorry for any inconvenience – please call or leave a message with any questions.

Thanks

Forest

Health, Longevity, A Balance of Strength, Flexiblity, + Endurance – Here’s How

It’s human nature to focus on what we’re good at.

I personally like bench pressing – because it’s a strong point of mine. It feels good to get under a heavy bar and move some weight.

You might be good at running long distances … or have strong abs … or be super flexible. Whatever you’re good at, left to your own devices, chances are you’ll do more of that in your workouts.

Problem is, what you’re good at is probably what you need the least of. Heavy benching is probably the last thing I need to be doing for my current fitness goals. And you too should be focusing on exercises and areas of your body that need work, not ones that are easy for you …

I know that the vast majority of folks I work with could use additional flexiblity and core work. And this is why yoga is the perfect compliment to the personal training and boot camp programs we offer.

Come and check out our new Wednesday night yoga class at the Land Park personal training studio; we’re currently offering a drop-in option, so you can come and try a class before you commit to signing up on an on-going basis. For more details and to reserve a spot in the next class, click the link below:

Sacramento – Land Park Yoga

Thanks, and talk to you soon –

– Forest Vance, owner, Forest Vance Training, Inc.