Forest Vance Training, Inc.
Are you coming to our Bring-a-Buddy / Train-a-Trainer event next Wednesday, July 20th at 7pm?
Check out the details and reserve your spot at the link below:
-> Bring-a-Buddy / Train-a-Trainer Event @ FVT – Sign Up Now
Look forward to seeing you there!
-Forest and the FVT Team
Happy Monday!
How’s your summer going so far?
I’m feeling like I need to put in some extra work on my abs after all the fun this past weekend.
If you’re feeling the same way, check out this “Means to End” Kettlebell Workout for Rock-Hard Abs:
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The “Means to End” Kettlebell Workout for Rock-Hard Abs
Complete the prescribed number of reps of the first exercise. Resting as little as possible, move on to the second exercise and complete the prescribed number of reps. Repeat for all exercises in the sequence. Rest 60 seconds at the end of the sequence, then repeat two more times for a total of three rounds:
– 1-arm KB swing – 10 (left side)
– knee-to-elbow mountain climbers – 10 (per side)
– 1-arm KB swing – 10 (right side)
– plank with alternating opposite shoulder touch – 10 (per side)
– 1-arm KB swing – 10 (left side)
– side plank – :30 (right side)
– 1-arm KB swing – 10 (right side)
– side plank – :30 (left side)
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Doing this workout at home is sweet… but working with a coach and having them lead and motivate and coach you through it at the FVT Personal Training studio is even better!
We have a free boot camp event coming up on Wednesday, July 20th at 7pm that is a great way to give our program a try.
Details and sign up now at the link below:
-> Free Bring-a-Buddy Boot Camp @ FVT – Details and Sign Up
– Forest and the FVT Team
ForestVanceTraining.com
Personal trainers can be a great investment, but they’re not right for everyone. In today’s article, we’ll explore five reasons you might want to hire a personal trainer, as well as one reason you might not want to.
1 – They hold you accountable
If you’re someone who struggles to stay on track with their workout routine, a personal trainer can be a great asset. They can help you stay motivated and focused on your goals, and they’ll be there to help you stay on track when you’re feeling like you might fall off the wagon.
2 – They can tailor a workout to your specific goals
No two people are exactly alike, so it only makes sense that not every workout routine will work for everyone. A personal trainer can help you create a routine that’s custom-tailored to your individual needs and goals, which means you’re much more likely to see results.
3 – They provide expert guidance
One of the biggest benefits of working with a trainer is that they can provide you with expert guidance and direction. They can help you set realistic goals and develop a plan to reach those goals.
4 – You’ll see results faster
Many people think that they can save money by working out on their own, but the truth is that you’ll probably see results faster if you have a trainer to help you out. A trainer can also help you avoid injuries and keep you motivated to reach your goals.
The possible downside: the cost
Personal trainers can be expensive, and if you’re on a budget, you may not be able to afford one. But if you’re serious about getting in shape, a personal trainer can be a great investment. They can teach you proper form and help you stay motivated to reach your fitness goals.
So if you’re considering hiring a personal trainer, be sure to factor in the cost. But don’t let the cost deter you from hiring a trainer if you’re serious about getting in shape.
If you’re on the fence about whether or not to hire a personal trainer, this article is for you. We explored four reasons why you might want to hire a personal trainer, and one reason you might not. Ultimately, the decision is up to you. But if you’re looking for a great, low-commitment way to try a workout with us, we invite you to our bring-a-buddy workout at our personal training studio on Wednesday, July 20th at 7pm! Details and reserve your spot at the link below:
-> Bring-a-Buddy Workout at FVT Personal Training Studio – Wednesday, July 20th at 7pm
– Forest and the FVT Team at ForestVanceTraining.com
The 4th of July is a day for celebrating, and what better way to celebrate than to get in a good workout?
We’ll be kicking off the Holiday with a workout at FVT Personal Training, but if you can’t make it, here’s a workout to try at home.
This kettlebell workout is named for July 4th, 2022, the 246th anniversary of the independence of the United States of America:
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The 246 Challenge: A Kettlebell Workout For Fourth of July
PART 1 – Do three rounds of the circuit below for time:
– 5 one arm KB press per side (8k/12k women – 16k/20k men)
– 8 KB suitcase lunge per side (8k/12k women – 16k/20k men)
– 12 one arm KB row per side (8k/12k women – 16k/20k men)
– 10 burpees
PART 2 – After resting for a minute or two, finish the workout with 66 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.
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Thanks for trying the 246 Kettlebell Challenge! If you want to join us next time, we still still have a few spots left in our 10-day Summer Shred program – it’s a great way to both get a jump start on your fitness goals and give our program a try. Reply to this message with the words SUMMER SHRED, and we’ll send you all the details.
– Forest and the FVT Team
ForestVanceTraining.com
Are you tired of working out alone? Maybe you’re looking for a new gym buddy. Or maybe you’re just looking for a way to give back to your community.
At FVT, we’ve got you covered. On Wednesday, July 20th at 7pm, we’re putting on a special Bring-a-Buddy / Train-a-Trainer Boot Camp event. This event is for current clients, friends, family, co-workers, and the greater Sacramento community.
Bring a friend to experience a free boot camp workout at FVT. If you donate to the Sacramento SPCA, you’ll also be able to pick an exercise for the FVT team to complete in our “Train-a-Trainer” segment at the end of the night.
STEP 1 – Sign up here to save your spot at the Bring-a-Buddy Boot Camp:
-> Bring-a-Buddy / Train-a-Trainer Boot Camp @ FVT – Weds, July 20th @ 7pm
STEP 2 – If you’d like to donate to the Sacramento SPCA and/or participate in the Train-a-Trainer segment of the workout, there will be details in your confirmation email when you sign up on how to do so.
Look forward to seeing you there! –
-Forest and the FVT Team
Save the date!
On Wednesday, July 20th at 7pm we are putting on a special Bring-a-Buddy / Train-a-Trainer Boot Camp event.
This special event is for current clients, friends, family, co-workers, and the greater Sacramento community.
Bring a friend to experience a free boot camp workout at FVT!
We’ll finish the Bring-a-Buddy Boot Camp with a special Train-a-Trainer segment benefiting the Sacramento SPCA. Your donation will give you the pick of an exercise for the FVT team to complete.
STEP 1 – Sign up here to save your spot at the Bring-a-Buddy Boot Camp:
-> Bring-a-Buddy / Train-a-Trainer Boot Camp @ FVT – Weds, July 20th @ 7pm
STEP 2 – If you’d like to donate to the Sacramento SPCA and/or participate in the Train-a-Trainer segment of the workout, there will be details in your confirmation email when you sign up on how to do so.
Look forward to seeing you there! –
-Forest and the FVT Team
Kettlebells are a great workout for people over 40! Here are three reasons why:
*Want more help with learning how to use kettlebells safely and effectively? Reply to this message with the words “BOOT CAMP” to for more info on our upcoming summer Boot Camp series at FVT!
1 – Kettlebells are low impact
This means that they are gentle on your joints, making them a good choice for people who are looking for a workout that won’t cause them pain.
2 – Kettlebells help build strength and lean muscle
Kettlebells are great form of resistance training that can help gain strength and muscle fast, which is especially important as a person ages.
3 – Kettlebells are highly efficient
Unlike other pieces of equipment, kettlebells help to engage multiple muscle groups simultaneously, which means a person can burn more calories in less time.
Kettlebells are a great workout for people over 40 because they are low impact, they help build lean muscle, and they are highly efficient.
If you’d like more help with learning how to use kettlebells safely and effectively, reply to this message with the words “BOOT CAMP” to for more info on our upcoming summer Boot Camp series at FVT.
-Forest and the FVT Team @ ForestVanceTraining.com
On Memorial Day, many Americans take time to remember those who have died while serving in the Armed Forces.
One way to do this is by participating in the Memorial Day workout known as Murph.
The workout was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).
Navy Lieutenant Michael Murphy was killed in action in Afghanistan on June 28th, 2005.
The workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.
The movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group.
The Murph is now performed by men and women accross the US on Memorial Day as a fundraiser for the LT Michael P. Murphy Memorial Scholarship Foundation, and to honor all those who have served and sacrificed in the line of duty.
The standard “Murph” workout looks like this:
For time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor
The pull ups, push ups, and air squats can be “partishioned” – the most common strategy is to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
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Here is a kettlebell version of Murph to do today, in honor of those who have made the ultimate sacrifice:
For time:
1 mile Run
100 KB swings / snatches (53 lbs men / 35 lbs women)
200 Push-Ups
300 Air Squats
1 mile Run
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If you’re looking for a more beginner / scaled-down version, you can also do:
1/2 mile run
50 KB swings / snatches (53 lbs men / 35 lbs women)
100 push ups (modify to knees / by elevating hands if needed)
150 bodyweight squats
1/2 mile run
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Doing the workout, thinking of, and honoring those who served and sacrificed for our country is the main point.
Take the “Murph” Challenge.
And have a thoughtful Memorial Day.
-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net
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Men and Women in Sacramento – summer Boot Camp workout series, starts Saturday June 11 – sign up here, just 4 spots remain: https://bit.ly/3wRAKCB
Kettlebell Fans Over 40 Everywhere – take the 28-day KB MRT Challenge 4.0 – registration opens Tuesday, May 31st