Forest Vance Training, Inc.
Update on the March 2010 Challenge Workout from Forest Vance Training, Inc. – here’s how everyone faired – all times are basic version unless otherwise noted:
It’s once again time for our monthly challenge workout … here’s how it works:
If you’re involved in our group personal training program, you’ll have the chance to do March’s challenge workout this coming week. We’ll have three different versions of the workout for different fitness levels. I’ll post your time (if you wish) on the site and you can see how your fitness level is improving – and how you stack up. Additionally, if you want to give the workout a try on your own, feel free to post your time to the comments section. The challenge workout for March 2010:
‘Please Don’t Hurt Me’ Version (easiest)
25 Kettlebell Swings, 12k kettlebell
20 Split Squats, No Added Weight
15 Sit Ups, Feet Anchored, Hands At Sides
10 Knee Push Ups
Repeat Circuit 4x For Time
‘Turn It Up A Notch’ Version (harder)
25 Kettlebell Swings, 16k kettlebell
20 Lunges, No Added Weight
15 Sit Ups, Feet Anchored, Hands Crossed Over Chest
10 Modified Burpees (push ups done from knees)
Repeat Circuit 4x For Time
‘Bring The Pain’ Version (hardest)
25 Kettlebell Swings, 24k Kettlebell
20 Lunges, Add 2 15# Dumbbells
15 Sit Ups, Feet Anchored, Hands Behind Head
10 Regular Burpees
The Kettlebell Swing:
The Burpee:
The Sit Up (with Ab Mat):
The Lunge/ Split Squat:
That’s it! See you at the gym …
By the way, if this looks cool, if you’re ready for a little extra workout push, if you just want to get involved, contact us here or give us a call to get your free introductory session scheduled ASAP!!
Seeking out qualified professionals for help is generally accepted as the best solution when it comes to many common problems – we go to the doctor when we’re sick, to an accountant when it’s tax time, etc. Interestingly, when need advice about reaching our health and fitness goals, many of us are satisfied with answers we get from friends, family, and acquaintances who may or may not be a reliable source of information. Take Peter Griffin’s tips on proper lifting technique, for example:
In all seriousness, next time you need help planning a fitness routine or putting together a meal plan, get the help of a fitness professional who is highly qualified and has helped people like you reach their fitness goals in the past. You’ll be glad you did – and you won’t risk ending up like Peter 🙂
There seems to be a little confusion as to the best and most effective way to warm up before a workout. Recent research has actually shown stretching before a workout to decrease performance – what we call a dynamic warm up is one of the best ways to get yourself ready to go for an upcoming training session. Check out this article over on the www.thefitnessmonster.com for more details on exactly what a dynamic warm up is and how to incorporate it into your routine:
Trying to lose weight? Having trouble sticking to your diet plan? Here are five tips to help you make faster progress towards your fitness goals:
If you have healthy food around the house, you’re a lot less likely to hit up the In-n-Out burger on the way home after a long day of work. Here are a couple examples of foods that won’t ruin your diet and are easy to prepare:
2. Pay attention to your portion sizes
Your stomach is really only about the size of a fist; that’s about how much food it takes to fill it. You should feel better when you’re done eating, not sluggish or stuffed.
3. Write down your goals and tell everyone about them
Write down your fitness goals. Tell your friends, co-workers, etc. about them. This is incredibly effective for any goal, fitness-related or not. Not only have you recorded what you’re trying to accomplish, everyone knows about what you’re doing, so you risk humiliation if you fail.
4. Think big picture
A lot of people seem to obsess about the ‘small’ stuff: if they ate white rice instead of brown, or if they slipped up and had desert one night after dinner. Honestly, these small things do add up and make a difference – but individually, they’re not going to kill your progress. This type of stuff happening every day is what ends up being a problem.
5. Have a cheat day once a week
Reward yourself for sticking to the plan all week long and eat what you want. This really helps keep you on track and gives you something to look forward to.
These simple tips really can make a difference in your diet efforts. The #1 thing is that you have to be committed – if you’re mentally ready to change, you’re well on your way.
Trying to lose weight and get in shape? Check out the new Hard Core Conditioning Camp in Land Park starting March 9th:
,
