Meet Matt :)

Matt started training with us at FVT last last year. 

He’s really hit his stride and has had some big wins so far in 2022! 

Check out the message he recently sent me:

“I‘ve lost about 15 lbs since the beginning of this program and a few more lbs than since xmas. I’ve also gained a considerable amount of lean mass. 

I’ve lost weight before and had a pretty good understanding of how to do that, but I’ve never before been able to lose weight while keeping my lean mass steady (or growing). 

I’m eating better than I was (and often more!) and feeling and looking better!”

Congrats to Matt, keep up the great work my man!!

Learn how you can join Matt and the rest of the FVT family at https://forestvancetraining.com

– Forest and the FVT Team

Top 4 Kettlebell Exercises for Beginners

Kettlebell workouts are becoming more and more popular, and for good reason. They are an incredibly efficient way to work out your entire body in a short amount of time. Plus, they are really fun!

If you are thinking about starting a kettlebell workout routine, here are 4 beginner-friendly exercises to get you started:

*If you’d like my personal help with learning how to use kettlebells safely and effectively, click the link below, put the words “KB JUMP START” in the subject line and I’ll send you more info on our Beginner Kettlebell Jump Start program -> https://www.forestvancetraining.com/contact

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Top 4 Kettlebell Exercises for Beginners

1 – The KB Squat

Holding the KB by the horns with both hands, perform a squat. Keep the chest up and shoulders down and back! And remember to sit back – and keep the knees behind the toes.

2 – The KB 1/2 Turkish Get Up

Start lying on the floor with the KB at shoulder level. Pull it into the body, roll over to your back, and press the weight in front of your chest, kind of like you’re doing a dumbell bench press.

‘Punch’ the weight up towards the ceiling while pivoting on the opposite elbow. The same leg as arm is up and should be bent at this point with the heel planted on the ground. Come up until the arm on the ground is straight, and then simply reverse the movement. That’s one rep.

3 – The KB Sumo Deadlift

A great exercise for the legs, hips, core, and back. It’s also key to learn this one before moving on to the swing.

With the kettlebell between your feet, start the movement by pulling the hips back. Imagine there is a wall behind you and you’re tapping it with your hips.

You should feel a nice stretch in the back of the legs at the bottom of the movement. Grab the KB with both hands and stand up with it. That’s one rep.

4 – The KB Swing

The beginning of this movement should be nearly identical to the Sumo Deadlift. Now, instead of simply picking the weight up, snap the hips (like you’re jumping) and let the kettlebell swing up to about chest level.

This is a totally lower body – driven movement. If you’re doing it right, you should feel the hams ‘load up’ at the bottom of the move, and the weight should float for second at the top.

Keep the arms relaxed and the shoulders down and back!

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This article provides a list of beginner kettlebell exercises. If you are new to kettlebells, start with these exercises. They will help you get comfortable with the weight and learn the basic movements. Once you have mastered these exercises, you can move on to more challenging ones.

If you’d like my personal help with learning how to use kettlebells safely and effectively, click the link below, put the words “KB JUMP START” in the subject line and I’ll send you more info on our Beginner Kettlebell Jump Start program -> https://www.forestvancetraining.com/contact

-Forest and the FVT Team at ForestVanceTraining.com

Congrats Donald! 🎉

Congratulations to Donald as our new Head Trainer at FVT Sacramento!

Donald will take over responsibility for leadership and development of the personal training team at our Sacramento, CA studio.

Learn more about Donald and the rest of the FVT Team at this link: https://www.forestvancetraining.com/about-us

…and contact us today to reserve your spot with Donald before his schedule fills!

-Forest and the FVT Team

Sport Yoga Series with Forest – Starts April 6th, Last Call:

Sport Yoga Series with Forest – Starts April 6th, Last Call: https://bit.ly/3iNi92P

Once per week, on Wednesday afternoons / evenings, we’ll meet in person at the 1530 X Street Studio OR on a Zoom call (your choice!) from 530 to 615 pm, Pacific Standard Time.

We kick the program off on Wednesday, April 6th. We’ll meet again on April 13thApril 20thApril 27th, May 4th, May 11th, and May 18th.

Sport Yoga is easier for beginners to perform, based on Hatha yoga, covers traditional sports stretching, and includes dynamic movement sequences for all types of athletes and sports!
Details and sign up at the link below – and hurry! This is your last call – https://bit.ly/3iNi92P

– Forest and the FVT Team

⬇️ Stress, ⬆️ Kettlebell Recovery 🧘

Reducing stress and improving recovery from your kettlebell workouts are just two benefits of practicing yoga.

And in case you haven’t heard, we are running a special “Sport Yoga” series this spring at FVT!

Please read the rest of today’s message for details, then reply directly to this message with the words SPORT YOGA if you are interested so that we can answer your questions, make sure it’s a fit, and get you signed up.

Classes will be led by yours truly, Certified Sport Yoga Instructor and RYT-200 in training 🙂

Sport Yoga is easier for beginners to perform, based on Hatha yoga, covers traditional sports stretching, and includes dynamic movement sequences for all types of athletes and sports!

We are going to meet once per week, at 530pm PST, for seven weeks. Here are the dates:

  • April 6th
  • April 13th
  • April 20th
  • April 27th
  • May 4th
  • May 11th
  • May 18th

You’ll have the option of attending in-person OR online… so you can join us if you’re here in Sacramento, CA at our physical studio location… OR you can join us from anywhere in the world with an internet connection.

You’ll also get the recordings of the classes if you ever end up not being able to make it… plus you’ll have these for life so that you can continue your yoga practice after the series is over!

I’m even throwing in the recordings from the last Sport Yoga series we did in Fall of 2021, so that you’ll have even more yoga classes to practice on your own at any time that fits your schedule.

The cost for the full 7-session live class series PLUS the recordings from this series AND the last one we did is $99.

Reply directly to this message with the words “SPORT YOGA” if you are interested so that we can answer your questions, make sure it’s a fit, and get you signed up!

Thanks –

-Forest Vance, Owner, FVT Personal Trainer

Now Hiring: Office Assistant @ FVT Personal Training

FVT is looking for a part time office assistant to join our team!

Prior experience working in the fitness industry is not necessary.

The position involves basic office duties, organizing events at the gym, customer service, light cleaning, helping to provide a great experience for new and existing clients!

We are are looking for a person in this position who has:

– An interest in health and fitness
– A positive attitude
– High energy
– An outgoing personality
– Punctuality
– Professionalism
– Reliability
– Willing to work early mornings, nights and/or weekends

If you think that you or someone you know could be a good fit, the first step is to simply fill out this form:

=> http://www.emailmeform.com/builder/form/705723

With the following information:

– name
– phone #
– what makes you a perfect fit for the job

Please follow the EXACT instructions in this message if you would like to be considered for the job.

Thanks! –

– The FVT Personal Training Team

KBs for ABS: Bear Plank + Paused Row

The Kettlebell Bear Plank + Paused Row will hammer your abs while building your back, all at the same time.

Start in a bear plank position with your wrists below your shoulders, your knees off the floor, and your core and glutes tight. Your hands should be gripping the kettlebells.

Keeping your hips and shoulders square to the floor, row to the weight to your stomach. Pause for a second or two, then return the weight to its starting point under control. Repeat on the other arm. Do 3 sets of 5 to 7 reps per side.

We specialize in kettlebells at FVT personal training and implement unique movements like this one into our workouts regularly. If you’re interested in grabbing one of our last remaining 28-day “Drop-a-Size” Challenge spots so that you can learn how to use KBs to build your abs AND shed body fat all at the same time, reply to this message with the word “CHALLENGE” and we’ll get you all the details!

– Forest and the FVT Team

Shoulder Flexibility / Health Test

*Check out our upcoming Sport Yoga Series if you need help with improving shoulder flexibility and health here – https://bit.ly/3KTzQK1

Flexible, mobile shoulders are KEY to performance, and a functional, pain-free life.

So today, I have a super simple shoulder flexibility test you can take.

This isn’t going to address every single thing, but it’s a good place to start, and it’s really easy to do.

THE TEST

Try to touch your hands together, reaching one hand over your shoulder, and the other hand up your back.

See the picture showing you how to do it on this post!
Here’s how you score:

EXCELLENT = fingers overlap
GOOD = fingers touch
AVERAGE = fingers are less than two inches apart
POOR = fingers are more than two inches apart

WHAT YOUR SCORE MEANS

Your results have real implications for your performance.

Specifically:

TOP ARM = shoulder flexion + tricep flexibility

If your TOP arm was tight, you are more likely to experience:

– Shoulder pain
– Rotator cuff issues
– Wrist / low back pain

BOTTOM ARM = shoulder extension + internal rotation

If your BOTTOM arm was tight, you are more likely to experience:

– Shoulder pain
– Shoulder impingement
– Shoulder instability / dislocation

WHAT TO DO NEXT

If you scored excellent – awesome job!

(Keep in mind – this test does NOT address strength and stability, which are also key components of healthy shoulders … but that’s another article for another day)

If you scored average or poor, this is something you need to work on.

Everyone is a little bit different, and ideally we’d be able to evaluate you more in person, and give you true individualized plan of attack.

But if you’re working on this on your own, and you really aren’t doing anything now to address it specifically, a great starting point is the Sport Yoga series we have coming up:

-> https://bit.ly/3KTzQK1

You can reduce pain, improve performance, and potentially change your life! … starting with just one Sport Yoga session per week.

Cheers to improved shoulder health! –

– Forest Vance
Instructor, FVT Sport Yoga Series 2022 – https://bit.ly/3KTzQK1