Our one year ‘Re-Grand Opening’ party last Thursday the 29th was a great success! The ‘Bring-A-Buddy’ boot camp sessions were packed, we gave away some great prizes at the raffle, and a good time was had by all. It’s all thanks to you – existing and past clients, family and friends, Land Park neighbors, newsletter subscribers, and Facebook fans – that events like these are even possible … so again, thank you so much for making it happen!
Here’s a video with some action from last Thursday’s boot camp:
We’ve actually completed this month’s challenge workout three times already in 2011 (January, April and July) … but now’s your last chance to beat your best score for the year – here you go:
October 2011 Challenge Workout
10 Push Ups (knees for gals, standard for guys)
20 KB Swings
30 Walking Lunges (30 total steps)
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
Good luck! And stay tuned for results later this week …
Forest Vance
Owner and head trainer, Forest Vance Training, Inc.
P.S.Want to get in on the fun? We offer a free ‘Test A Trainer’ session for all new prospective clients … contact us by clicking here or call (916) 273 9366 to schedule today!
If lack of time is an obstacle that’s keeping you from reaching your fitness goals …
If you don’t belong to a gym or have a hard time making it in on a regular basis …
If you’re having problems staying consistent with your workouts …
This is the perfect routine to get you started.
It’s a total body, ‘no gym’ program you can do almost anywhere with just one set of dumbbells. It hits every major muscle group and gets you a resistance, cardio, and core workout all in about 30 minutes.
Check it out by watching the video below (I’ve also provided a written recap below):
Beginner Total Body ‘No Gym’ Workout
15 body weight squats
10 push ups
rest :30 and repeat sequence a total of three times
12 split squats
10 bent over dumbbells rows
rest :30 and repeat sequence a total of three times
12 overhead presses
15 crunches
rest :30 and repeat sequence a total of three times
If you’re having problems staying consistent with your workout program, if lack of time and/or equipment is keeping you from reaching your fitness goals, the workout above is a great place to start.
Thanks for reading and talk soon –
Forest Vance, MS, CPT, RKC II
P.S. If you liked this workout, you should take a look at the full workout systems I’ve created – all my workouts utilize little to no equipment and focus on time-efficient, max-results-from-minimal-time style programming. Check out the full list here: TheFitnessMonster.com – Programs + Products
Can you believe it’s been an entire year since we opened the doors at the Land Park training studio?
That you’ve survived a full year of monthly challenge workouts?
That in a 12 month time frame, we’ve been able to help more than 250 folks reach their fitness goals?
Announcing the Forest Vance Training One Year ‘Re-Grand Opening’ Party
When: Thursday, September 29th @ 6pm
Where: The Forest Vance Training, Inc. training studio
For all the details about the FREE ‘Bring-A-Buddy’ boot camps (and to reserve a spot), $500 of free giveaways, complimentary food and drink and more, click here: Happy Aniversary
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.
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.
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).
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.
