Who Trains With Kettlebells?

Wondering if kettlebell training is right for you?

Here’s a fantastic video from a recent Russian Kettlebell Challenge certification that showcases the amazing variety of folks that train with and benefit from kettlebells:

So if you’ve been having reservations about starting up your kettlebell training … no more excuses! Set up a free introductory session with Forest Vance, RKC, one of Sacramento’s premier kettlebell instructors by calling today at (916) 273 9366 or by clicking here and leaving a message.

Improve Flexibility, Function, and Performance … For Less Than $20

By rolling with your own body weight on a round foam roll, you can massage away restrictions to normal soft-tissue extensibility, enhance recovery, and improve performance. I use Self Myofacial Release techniques (using the foam roll) on myself and with clients every day … and, for some people, it can be literally life changing.
Here’s a video to give you an idea of what I’m talking about – this is how you would roll out the IT Band/TFL – one of the most commonly tight areas of the body:

You can actually find foam rollers these days at most gyms; however, I think it’s nice to have one at home for a lot of reasons – convenience and cleanliness being two big ones. Amazon.com has them for literally less than $20 – click the link below to find out more:

There are lots of different types and brands of foam rolls available – I highly suggest you start with a normal-density roll, and progress to a high-density roll only when you feel you need and can withstand more pressure on the tight areas of your body.

Another side note: These techniques are a little bit uncomfortable. However, the long-term benefits you’ll get from rolling on a regular basis will far out-weigh any short term discomfort.
If you’re looking for more detail about how to perform these techniques, here’s a great article on PerformBetter.com that you should check out:
In summary, if you know your flexablity needs improvement, if you have aches and pains that won’t go away, if you could benefit from recovering from your workouts faster – try out some of these foam roll techniques today.
P.S. If you’d like real-life, hands-on instruction in the techniques mentioned in this article, Forest Vance Training, Inc. personal training and boot camps is your pick in the East Sacramento, CA area. Leave us a message here or give us a call at (916) 273 9366 today to schedule a complimentary introductory session.

Super Quick Start Fat Loss Meal Plan

Looking for a meal plan to help you lose fat fast?

All the theory in the world is great, but when it comes down to it, you want to know exactly what to eat.

Here’s a sample day from a female client of mine’s food log who lost about 30 pounds in 5 months. This meal plan is very low in calories – you’ll have to increase the portions if you weigh more than about 140 pounds. But it should give you an idea as to exactly what you should be eating and how to put together your meals to lose fat fast.
Disclaimer: This meal plan in no way constitutes medical advice. I’m not a registered dietitian and I’m not qualified to prescribe any kind of diet; this is just an example of what has worked for one of my clients in the past.

This meal plan will provide approximately 1200 kcals/day, with a macro nutrient breakdown of 40% carbs, 30% protein, and 30% fat. You may adjust portions up if needed if you’re starting above 140 pounds, if your activity level is high, etc., but do not change the ‘balance’ of the meals – you must add protein, carbs, and fats in equal amounts.

This is a super quick start kind of plan; it’s not intended to be long-term, but followed closely, it will help you lose fat fast.


Breakfast

1 piece Ezekiel bread
1 whole egg
1 oz cheddar cheese
1 tbsp guacamole

or
½ cup cottage cheese
1 apple
1 tsp peanut butter
(Multi-Vitamin + Mineral, Fat Burner)

AM Snack

1 oz string cheese
½ apple
6 almonds

or
1 protein bar

Lunch

2 oz chicken breast
Salad w spinach leaves, tomato, cucumber, bean sprouts, etc.
1 tbsp salad dressing of choice

or
2 oz deli turkey
1 piece bread
2 tbsp avocado
(Fat burner)

PM Snack

1 oz protein powder
1/3 banana
1 tsp peanut butter

or
1 corn tortilla
1 oz cheese
½ tbsp guacamole

Dinner

½ cup pasta, cooked
2 oz chicken
1 oz pesto

or
3 oz steak (lean cut)
2 ½ cups broccoli
2/3 tsp olive oil
(Multi-vitamin + mineral)
P.S. If you liked this Super Quick Start Fat Loss Meal Plan, make sure to sign up for Forest’s weekly newsletter – you’ll get diet and exercise tips like these delivered every week to your email inbox. Plus, you’ll also get a FREE copy of Forest’s ‘Top 10 Fat Loss Myths Exposed’ special consumer report – just drop your name and email into the box at the upper right of the page to sign up today!!

Interview With Sacramento Chiropractor Sandy Bell

If you know me personally, you know that I’m all about spreading the word about great things – like products and services – that I’ve personally used and that have changed my life in a positive way.
I’ve been working with a local Sacramento Chiropractor – Dr. Sandy Bell – for the last month and have seen some flat-out amazing improvements.
As you may know, I played many years of football – including two at the NFL level – and my body took some serious abuse. I have chronic pain in my lower back, shoulder, and knee among other areas.
So when I first started working with Sandy, I let him know that he had his work cut out for him 🙂 But the improvements I’ve seen in pain reduction and restored function in just a month’s time are nothing short of amazing! The even cooler thing is that one month in, I know I’m just getting started.
The reason I share this with you is because I know a lot of you have similar issues. In fact, I rarely see a client that’s totally pain free.
I also know that some of you may be skeptical … and that’s perfectly understandable. There’s a lot of mis-information floating around out there. So I did a short video interview with Sandy last week – in it, he talks about exactly what Chiropractic is and how it might be able to help you:

I was also able to talk Sandy into doing a hand full of free assessments for you guys … he’ll see where you’re at and use a fancy spine-scanning machine on you (it’s an eye-opening experience to say the least). Sandy normally charges $75 bucks for these … but he’s going to open up his schedule this coming week for a few free ones just for folks that get referred over by me.

At the writing of this article, there are 7 spots left for next week … and I’m sure they’ll fill quick (I’m sending out an email to over 500 local folks in just a few minutes). So if you’re interested, jump on this offer … contact Sandy by:
1. Calling him at (916) 447-2200
2. Sending him a note by clicking here

And make sure to mention that I sent you over to get your free spine assessment.
Have a great weekend!
Forest

August Challenge Workout

It’s time for the monthly challenge workout! If it’s your first time here, check out this post on TheFitnessMonster.com for further explanation of the challenge workout and more examples:


Here’s August’s challenge:
  • 7 Squat Thrusts
  • 14 Sit Ups
  • 21 Kettlebell Swings
  • 28 Lunges (14 each leg)
Complete as many rounds as possible in 15 minutes.
Men use a 20k or 24k kettlebell for Swings. Women use a 12k or 16k. If you can’t do Sit Ups, substitute regular Crunches.
Here’s what the Squat Thrust looks like – it’s like a Burpee without the Push Up:
Good luck! Check back later this week for final times.

Portable Ab Training Videos

Here’s a site with a pretty good selection of free training videos that can be downloaded and put right on your iPod, BlackBerry, etc.
Click the link below for videos of 16 different ab exercises:
There’s bunch of videos with exercises for other parts of your body and even ready-to-go, follow along workouts. Enjoy and have a great weekend!

Video of Sacramento Kettlebell Training from Forest Vance Training, Inc.

It seems like more and more folks are finding us on the internet these days … and lots of you are looking for kettlebell training in Sacramento, CA. Here’s a video of our group training classes in action to give you an idea of what we do:

Remember, we offer a free, no-obligation introductory session to test out our services … call (916) 273 9366 or leave a message by clicking below to schedule yours today: