SPECIAL BOOT CAMP – THIS SATURDAY @ 9am – FREE FOR FRIENDS / FAMILY / NEW CLIENTS

Rookies on many NFL teams reported to training camp yesterday.

And with the NFL season now just weeks away from starting, we’re going to celebrate by putting on a special themed VIRTUAL boot camp workout Saturday, July 25th at 9 am!

We’ll take you back to training camp and work out like an athlete. You’ll get a *tiny* taste of what football players do to get ready for the season.

Get ready for a fun and exhausting workout ????

Best part is, you can do it from ANYWHERE! – because this workout is 100% virtual. Just register using this link: https://forestvance.wufoo.com/forms/zw7djcb1skp2fr/

This is FREE for:

Current clients
Friends
Family
Potential new clients

We wanted to do something positive, fun, healthy, and safe for our community in these crazy times.

So register now using this link and we look forward to seeing you there: https://forestvance.wufoo.com/forms/zw7djcb1skp2fr/

-Forest and the FVT Team

High rep/low weight is NOT better for fat loss – here’s what to do instead:

The idea:

High reps and low weight will help you be more “toned” and lose fat. Low reps will help you gain strength and build muscle.

Forest says:

WRONG

Sorry Charlie.

There’s not a single research study but I am aware of that proves “high reps” (for the purpose of this article, we’ll call that sets of 15 and above) are better for fat loss.

High reps WILL help you with:

  • Muscle endurance – so if your goal is for example to be able to do more push-ups – like going from being able to do do 20 in a row, to 30 in a row – then higher reps are good!
  • Giving you a “burn” – higher rep sets cause a buildup of lactic acid in the muscles, giving you that feeling of your muscles burning, which some to some people feels like has the effect of burning fat (though it doesn’t)

Now your goals MAY include muscle endurance, so I am NOT saying that high reps / low weight is bad.

BUT, for the purposes of this article… if you HAVE been doing high reps / low weight in efforts to burn fat, this is what I recommend you do instead:

1 – Continue to work on building strength. Especially if you are in a calorie deficit (which we’ll get to in a second), we want to do our best to offset any kind of muscle loss, and continuing to lift heavier and keep your strength up will help a lot with that. If you need help, drop us a line here and we’ll point you in the right direction in terms of a program that would be the best fit for you.

2 – Get your diet in check. A short term challenge is for a lot of people a great way to reset some habits and get on the right track. We are looking for a few more folks to join our 14-day Metabolic Reset Challenge right now, fill out this form and put RESET in the subject line if you are interested.

3 – Make sure you’re doing enough cardio (but not too much). This is a balance, because if we do too much would you start to dip in and start taking away from some of our strength and muscle gains. But if your goal is fat loss, research says you should probably be doing somewhere in the neighborhood of 3 to 4 times per week for 20-30 minutes. Shoot us a note here if you have questions, let us know what you’re doing now and what you’re trying to accomplish, and we’ll do our best to help.

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The sum up, high reps are not better for fat loss. Instead, you want to 1) keep training for strength, 2) focus on your diet, and 3) do just enough cardio.

To your success!!

– Forest and the FVT Team

14-day Reset invite

As you probably know by now, gyms are shut down, AGAIN, in Sac County, after jumps in COVID-19 numbers.

Watch the video at the bottom of this message if you want to hear our current thoughts on the situation.

Bottom line, whatever you do, DO NOT stop focusing on your health and fitness. You need it right now more than ever!

And that’s why we are looking for a few more people to join our 14-day Reset program in the month of July. You’re going to get:

  • The easy-to-follow, done-for-you meal plans to help you shed the fat
  • The fun, effective, efficient total-body workouts to help you build the lean muscle
  • The support and accountability and coaching you need to stay on track

And much more.

Reply to this message with the words “RESET”, and I’ll get you all the details.

Look forward to working together!

-Forest and the FVT Team

PS – A few words on the recent re-closure of indoor workouts in Sac County:

7.13.20 Update: Temporarily Moving All Indoor FVT Workouts Outside

Gov. Gavin Newsom has ordered indoor workouts to shut down again today, July 13th, 2020.

Effective immediately, we are going to move all indoor bootcamp workouts outside (clients, check your email for details), starting with the 6 pm workout tonight, Monday, July 13th, 2020.

We may make some small tweaks to the current schedule, but we will do our best to keep it mostly unchanged, keeping on with our currently scheduled remote workout offerings, and simply moving the currently scheduled indoor workouts, outdoors.

One thing we have learned over the last four months is that we CAN help you meet your current and new fitness goals in many different ways. We do not have to be confined to the walls of a gym to get it done. Whether it’s live virtual sessions, workouts in the park, on-going communications and coaching via email / text / phone call to help you keep you on track.. we all need this more than ever right now! Let’s keep it going and get through this together!!

-Forest and the FVT Team

Squats are NOT bad for your knees. Here’s why:

Myths quickly spread in the gym.

One of those common myths is that squats are bad for your knees.

But some recent research would contradict this idea.

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Two large reviews looked at the impact of exercise on knee joints (see link at the bottom of this article).

And the big conclusion was that joint-loading exercises do not harm knee cartilage.

–

Here are some additional tips to make sure you’re on the right track:

1 – Squatting with good form is very important. A lot of people go wrong here, and blame the exercise… but it’s really because, well, you don’t know how to do it right. Check out the resources below for help.

2 – You have to work up to doing squats with full depth. If you haven’t squatted to full depth for a long time, build slowly and work towards it over the course of weeks and months. It takes a new client many times months at FVT to build up the leg strength, core strength, and flexiblity to be able to squat to full depth. If they have knee issues, sometimes they never squat to parallel. And that’s cool too! Do what’s right for you.

3 – Work up the volume slowly as well. Don’t come in day one and do hundreds of squats, and then complain that your knees hurt the next day, and never do them again. Do a few sets of low reps at first, and slowly build from there.

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If you are trying to get back into working out regularly… OR you are doing it on your own, but want to take your results to the next level… contact us today to get the professional help, support and accountability you need. Click this link and fill out the form to start your 14-day Test Drive (we have both in-person AND virtual/remote options available): https://www.forestvancetraining.com/contact

–

RESEARCH REVIEW: JOINT-LOADING EXERCISE IMPACT ON KNEE CARTILAGE – https://pubmed.ncbi.nlm.nih.gov/29934429/

“Training Camp” – Themed VIRTUAL FVT Boot Camp Workout Saturday, July 25th @ 9am!

NFL training camp is schedule to start at the end of the month.

To celebrate, we are going to hold a special themed VIRTUAL boot camp workout Saturday, July 25th at 9 am!

We’ll take you back to training camp and work out like an athlete. You’ll get a *tiny* taste of what football players do to get ready for the season.

Get ready for a fun and exhausting workout ????

Best part is, you can do it from ANYWHERE! – because this workout is 100% virtual. Just register using the link below, and you’ll get your link to join.

This is FREE for:

  • Current clients
  • Friends
  • Family
  • Potential new clients

We wanted to do something positive, fun, healthy, and safe for our community in these crazy times.

So register now using the link below and we look forward to seeing you there! https://forestvance.wufoo.com/forms/zw7djcb1skp2fr/

-Forest and the FVT Team

PS – Show support and wear your favorite team apparel!

Eager to get back into a routine after lockdown?

This picture was taken while Forest was leading a remote boot camp Monday morning. Ted L was at the session and gave an awesome effort as always! We wanted to highlight his success story today:

Ted had been in lockdown for so long, and he was tired of being out of his fitness routine.

He saw that we were running a 100% virtual 14-day home fitness Challenge… reached out to us… and decided to take a chance and sign up!

Ted has been very consistent over the last couple of months with his workouts and has made some great progress. In his words:

“I was eager to get back into a fitness routine after being in lockdown for so long. FVT came to the rescue with a novel Zoom work out set up that was rigorous but also easy to accomplish in a home environment. Enrolling was easy, I got a lot of helpful information, and the instructors are very helpful and encouraging. The Zoom work outs are a great idea. Glad I found this place!”

Thanks for the kind words Ted! Keep up the great work, you rock!

-Forest and the FVT Team

PS – If you too are tired of being in lockdown and are ready to start working out again, contact us today.

Click the link now to learn more about our 14-day at-home fitness Challenge: https://forestvance.wufoo.com/forms/z9qar51b2ocor/

Look forward to hearing from you!

“So happy to be back”

Rachel K is so happy to be back:

“Thank you for all of your attention and care to making the gym a safe space, and maintaining the needed level of safety and sanitation. You, Jonathan and Donald have done a great job of meeting the needs of your clients to stay healthy, safe and fit!”

Would you like to join us too?

Respond to this message with the words “JUMP START”, and we’ll get you all the ‘deets on our 14-day intro program!

Look forward to seeing you soon at a workout –

– Forest and the FVT Team