February 2011 Challenge Workout Results

Here’s the 2011 February Challenge:

50 Push Ups (standard Push Ups for guys, knees for gals)
50 Body Weight Squats
50 full Sit Ups – feet unanchored, hands at sides
50 two hand Kettlebell Swings
50 Bicycle Crunches (each side)
50 Lunges (backwards, alternating feet, in place, each side)
50 Mountain Climbers (each side)

All 50 reps of each exercise must be completed before moving on to the next. Complete entire sequence for time.

And the results:

AG 11:32
SG 12:16
PH 13:04
MG 14:12
SP 14:35
LE 14:49
CS 15:21
TH 15:32
SR 16:09

SF 16:12
SS 16:51
MB 17:00
LA 17:01
NG 17:10
NC 18:28
MS 19:38
AS 19:58
SK 20:36
NP 20:54
MA 20:53
BK 21:44
EZ 23:09
AA 23:13
CK 23:26
NT 27:44
PT 30:00

Great job and enjoy your weekend!

Forest

February 2011 Challenge Workout

Here’s the February 2011 Challenge Workout:

50 Push Ups (standard Push Ups for guys, knees for gals)
50 Body Weight Squats
50 full Sit Ups – feet unanchored, hands at sides
50 two hand Kettlebell Swings
50 Bicycle Crunches (each side)
50 Lunges (backwards, alternating feet, in place, each side)
50 Mountain Climbers (each side)
All 50 reps of each exercise must be completed before moving on to the next. Complete entire sequence for time.

Good luck! Results will be posted at the end of the week.
Forest

Qualify For Exclusive Deals At Local Sacramento Businesses (here’s how)

As a way to say ‘thanks’ to existing clients – and as an exclusive offer for all new clients (while supplies last), I’ve partnered with several local small businesses to bring you Community Perks Cards from Forest Vance Training, Inc. Sacramento personal training and boot camps:

These cards feature exclusive, clients-only deals I’ve set up with local businesses in the Sacramento, CA area … the total value of these community perks cards is over $200!!

Highlights include:


  • Complete Chiropractic Evaluation and Computerized Stress Analysis at Bell Chiropractic

  • Free Eyebrow Waxing Service from Melissa Gousetis, Cosmotologist

  • Discounts on all products at Land Bark Pet Supplies

And much more! Again, these are for existing clients (make sure to grab one if you haven’t already) and new clients while supplies last.

Have a great week!

Forest

P.S. This program is just another benefit of getting involved with one of our Sacramento, CA – based personal training or fitness boot camp programs … to learn more and/or to schedule a complimentary trial session today, call (916) 273 9366 or contact us by clicking here

January 2011 Nutrition Challenge

It’s Monday … and besides the fact that it’s the start of a new week, you should be extra excited because this week, we’re holding our first monthly nutrition challenge!

Let me quickly explain the monthly nutrition challenge concept:

For a week out of every month, we’ll announce a nutrition ‘challenge’. Over the next six months, we’ll touch on a ‘pilar’ of good eating for a week out of every month … and if you take every challenge, after six months, you’ll have build a foundation of healthy eating.

This month’s challenge:

Eat at least one serving of vegetables and/or fruits with every meal

Notes:

  • One serving of vegetables or fruits – according to nutrition.about.com – is equal to about one-half cup. Greens like spinach and lettuce have a serving size equal to one full cup. One serving of sliced fruit is equal to one-half cup; however a single piece of fruit, such as an apple or an orange counts as one serving.
  • Preferred veggies are dark and colorful. Broccoli, spinach, collard greens, are all great choices to start – but most importantly, just get a serving of veggies every time you eat.
  • Best fruits choices are berries, cherries, apples, pears, peaches and plums – but again, most importantly, just get a couple of servings of fruit in each day.

Good luck!

Forest 

P.S. I have one more spot left for this coming Saturday’s free boot camp … drop me a note asap if you’d like to grab it.

Special Announcement: FREE Boot Camp Workout Saturday January 29th @ 10am!

Thinking about signing up for one of our fitness boot camps?

I’m holding a FREE boot camp workout on Saturday, January 29th @ 10am – it’s the perfect chance to come out and try a workout if you’ve been ‘on the fence’ –
Quick note, though – I actually had to turn folks away for the last one I held in mid-December; the class filled up in less than three days (I have room exactly 12 people for this workout). So if you’re interested, make sure to reserve your spot asap!

5 Minute ‘Crunchless’ Abs (new video)

Cool new video for you to check out – it’s a ‘Crunchless’ ab circuit that’ll take you about five minutes to do –

See, it turns out that Crunches are just okay for working your abs. Although a wicked Crunch circuit can give you a great ab burn (and that’s why I still include ’em in some of my workouts), Crunches simply aren’t very functional.
According to Stuart McGil, one of the world’s leading back and spine health experts, in every day life, “the abdominals are braces.” When doing any kind of athletic movement, “the spine is in a neutral posture, not flexed, and the abdominal muscles are contracted to brace the spine.”
Which means the best way — for both your back and your beach body — to work your midsection is to do movements that challenge the muscles to perform the way they’re designed and expected to work in real life, not to train muscles in isolation.
The Plank to Push Up and Wood Chop exercises in the video below provide a couple of great examples; they are very functional movements that force you to use your abs strongly as stabilizers – but also require that you use a bunch of other muscle groups at the same time and in a more ‘real world’ movement pattern:

That’s it for this week! Keep training hard and talk soon!

Forest

P.S. We’re putting together some really cool deals for you with several businesses we’ve partnered with in the local area. We’ve got a chiropractor and esthetician in on the program, as well several other local retail stores (with more in the works). The best part is that these deals are exclusive for Forest Vance Training, Inc. clients. The value of the entire package is going to be several hundred dollars in total. We’re just finishing up the details and should have the program ready to roll out next week – so stay tuned!