In the last 10 weeks since all studios and fitness centers have been ordered shut due to the pandemic by the State, we’ve pivoted, and have added an entirely new “virtual” training component to our business.
Over 40 new clients have gone through our 14-day Lockdown Virtual Fitness Challenge, and are reporting some tremendous results!
You’ll get:
— Daily live, real-time workouts on Zoom — The done-for-you meal plans than tell you what to eat and when to eat it — The motivation and accountability and actual coaching you need to success
The last eight weeks have been a challenge, in a lot of ways.
For many of us, both our physical and mental health has taken a hit.
But things are starting to open back up in most parts of the world, and we’re getting messages from men and women everywhere that they are excited to get back to training towards some fitness goals.
— You want to re-spark your motivation
— You want to get and stay fit, lean and agile
— You want to “get better with age”
— You want to do all the things I want to do with out being out of breath or movements
This is a 14-day “kick-start”… focused on nutrition, with the full done-for-you meal plan and lifestyle guide you need to succeed… but also with the workouts where you will burn a MASSIVE amount of calories, to really take your efforts to the next level.
Here’s a sample workout:
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14 day Metabolic Reset “1036 Calorie” KB/BW Workout
(calorie estimates are for average-sized man)
1 – Do a 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching (90 calories burned)
2 – Do 35 minutes of high-intensity kettlebell/body weight/etc resistance training – something like the workout below (336 kcals burned):
*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.
*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.
1a: 8 reverse lunges
1b: pull ups – one rep short of failure
3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (504 calories burned)
If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.
4 – Finish with 15 minutes of simple yoga poses (106 calories burned)
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Now not every single workout is this massive. Nor does it have to be to get results. And we give you modifications and adjustments, so that you can do the workout no matter your current fitness level, injuries, etc.
But the big idea is, get ready! Let’s do this! Because we are ready to start working towards those fitness goals, together!! Get started on the 14-day Metabolic Reset Challenge here: https://bit.ly/fvtnutritionchallenge
We are looking for 12 more men and women over the age of 40 in Sacramento to join our 14 day Nutrition Reset Challenge in the month of May. We’ll give you the meal planning, the workouts, the motivation, and the accountability that you need right now. Click this link, fill out the form, and we’ll get back to you ASAP! => https://bit.ly/fvtnutritionchallenge
Pictured here is a “2 block” Zone meal:
(This is the meal plan we use as the “base” fo our 14-day nutrition reset Challenge)
Zone Food Blocks are simply a measurement used to define how much of these macronutrients you should be eating throughout the day.
Each Zone Food Block consists of one block of protein, one block of carbohydrate and one block of fat.
10 to 12 blocks of balanced food is about right for a smaller woman for one day. You’d adjust your daily intake up from there based on gender, body size, activity level, and body comp.
Feel free to experiment with your number of daily blocks and move them around as you see fit. Everyone is different.
For a complete breakdown of the meal plan, to learn how to set up your days for success, for on-going accountability and coaching and more, check out our 14-day nutrition reset Challenge at the link below:
I was watching a documentary on Netflix yesterday. It followed top CrossFit athletes as they competed in their big annual competition – “the CrossFit Games” – a few years back.
They do several very intense and totally different workouts each day, for several days on end. One of the things they were doing were ice baths – where you fill up a trash can with water and a couple bags of ice, and sit in it from the waist down for 10 or 15 minutes – to help them recover faster.
It brought me back to my college football days. We used to do this every day during training camp, to help bounce back from the morning practice and get ready to hit it again in the evening.
It actually did help quite a bit!
But little did we know, it could also have been helping us burn more calories!
There was a new study published by the Endocrine Society on April 28, 2020 that showed short-term cold exposure may help people with brown fat burn 15% more calories that those without.
(Unlike white fat, brown fat burns calories through fatty acid oxidation and heat production and is considered a promising target in the fight against the obesity epidemic.)
Now the study said that they have to learn more to figure out the definitive effects of cold exposure on fat loss.
But I like the idea, from both the perspective of this research, and also the fact that we can train our bodies to better cope with physical stress, so that we can be metally ready for whatever life throws at us.
A super easy way to try this out is the contrast shower. You get the water as cold as you can stand for one minute. When the minute is up, you go to hot for the next minute. Alternate for three to five cycles total.
Try this weird cold exposure hack today to start speeding up your metabolism.
Let me know how it goes if you give it a try.
And let’s make it a great week!
-Forest Vance Master of Science, Human Movement Certified Personal Trainer KettlebellBasics.net ForestVanceTraining.com
PS – Take our 14-day Metabolic Reset Challenge and get the diet plan, workouts, and accountability you need – along with the tips and tricks like this one – to truly make your fitness goals a success! Click here for more info and to apply now.
Got a kettlebell or two? Here is a workout you can complete any time, any place, in about 20 minutes.
We use the “MRT” concept in putting this one together. With this method, we pack more exercise into less time. So we’re doing “big muscle” movements like squatting, rows and presses (kettlebells are perfect for this). We’re doing mid-range rep counts (no more than 10), with minimal rest between sets (10 seconds works well). And we’re training at high levels of effort.
The end result? Your metabolism is fired up all day, while we build new levels of strength in the process.
The “circuit” format where you do a prescribed number of reps of an exercise before moving on to the next one, and repeating for the rest of your list of exercises, works great here.
Check it out:
KB Turkish get up – 1 rep per side
1 arm KB swing – 7 reps per side
alternating KB goblet lunge – 7 per side
1-5 pull ups OR 12 recline rows OR 12 1 arm KB rows per side
5-10 burpees (do lower or higher reps, and modify as needed according to fitness level)
Do three (beginner) to five (advanced) rounds total.
Join our 14 day Remote Coaching Challenge and get yourself moving. We’ll give you the workouts, meal planning, and most importantly motivation and accountability that you need right now. 8 new people signed up last week, it’s on ????!! Click here to submit your interest form, we’ll get back to you ASAP => https://bit.ly/14dayvirtualchallenge
We are doing an online nutrition workshop tomorrow night at 5pm – will you be joining us?
It’s the big kick-off to our “14 Day Metabolic Reset Challenge”
We’re giving you the complete blueprint to “reset” your metabolism over the next two weeks.
If you’ve had enough of working out less and eating more during the lockdown, THIS is the jumpstart you need to get going.
But you have to be part of the Challenge to get in on the workshop:
CURRENT GROUP AND PERSONAL TRAINING CLIENTS – send us a message, your entry in the upcoming is complimentary, we’ll send you a link to register – we just need your 100% commitment!
NEW / RETURNING CLIENTS – fill out this form –https://www.forestvancetraining.com/contact with the words “2 week nutrition challenge” in the subject line – and we’ll get you the info on the new client offer
We are going LIVE with the 14 Day Diet Makeover Challenge!
And we’ll be opening it up for our first group to go through the program next week.
We have two goals for you with this Challenge – 1) get you some rapid, short term results, and 2) help you build the foundation and habits for long-term success.
We’ll be giving you both the information (calculators, meal plans, etc) AND the accountability (coaching, individual check ins) to get it done.
CURRENT GROUP AND PERSONAL TRAINING CLIENTS – send us a message, your entry is complimentary, we’ll send you a link to register – we just need your 100% commitment!
NEW / RETURNING CLIENTS – fill out this form –https://www.forestvancetraining.com/contact with the words “2 week nutrition challenge” in the subject line – and we’ll get you the info on the new client offer!
We look forward to hearing from and working with you! –
We’re looking to bring in 10 or 15 folks to go through a 2 week nutrition challenge.
This is for men and women in Sacramento, CA and surrounding areas who:
Know that they have been eating and drinking a bit more than they should
Have come to the realization that this is our “new normal”, and we can’t keep on doing this or we’ll end up 10 or 20 pounds heavier by the time it’s over
Are ready to get re-focused and re-dailed
We’d be giving you both the information (calculators, meal plans, etc) AND the accountabilty (coaching, individual check ins) to get it done.
If you’re interested, fill out this form – https://www.forestvancetraining.com/contact with the words “2 week nutrition challenge” in the subject line – and we’ll get you the info!
