Daily Routine to Stay Focused, Positive, and Strong!

COVID-19 crisis is driving stress and worry through the roof.

And being quarantined is not helping the situation.

But we have to remember: this WILL end. Our lives have been flipped upside down, but it’s temporary. And it’s all for the greater good.

One thing that can help tremendously with staying focused, positive, and strong is a daily routine.

People thrive on routine, and when you all of a sudden get the rug swept out from under you, re-establishing some kind of order in your life can have a tremendous impact on your mental and physical well-being.

I should mention specifically: keeping your workouts going is HUGE! I have published tons and tons of free workouts over the years on the blog at ForestVanceTraining.com, in my email newsletter, on our Facebook and Instagram pages, and more. We are also doing a VERY in-depth online / distance coaching program for our clients right now that includes a detailed zero-equipment workout plan, daily live workouts that they can join in, workout tracking / accountability for every client, and more. (We are also considering opening this up to the broader community to get involved later this week.. if you’ve been on a training program and are now stranded with no where to go, hit us up, we can help!)

Nutrition, hydration, rest, and other self-care is super important right now too. I’ll be posting more about these topics in coming days and weeks too.

But for now – here’s my “quarantine routine” to stay positive, focused, and strong!

5/6 am:

  • wake up!
  • 10 min yoga / stretching routine
  • read – devotional / something positive
  • write down 3 things I am grateful for
  • plan out my day

6/7 to 7/8 am:

  • lead live online workout for clients OR write content-based post like this one / email newsletter

7/8 to 8/9 am:

  • have breakfast with family
  • get everyone ready for the day

8/9 am to 11 am/12 pm:

  • send out follow-along workout for the day to training clients
  • touch base with FVT trainers on plans / strategy for the day
  • do more writing – training plans / blog posts / email newsletter
  • check in / calls with personal training clients / write programs

11 am/12 pm to 1 pm/2 pm:

  • self workout – kettlebells in the garage OR run outside
  • have lunch
  • plan w kiddos in the yard
  • practice math skills with our 5 year old

1/2 to 4/5 pm:

  • more client check ins – track everyone’s workouts for the day
  • more calls with training clients
  • check emails / financial stuff / other

4/5 to 6/7 pm:

  • lead live online workout(s)

6/7 to 8/9 pm:

  • dinner
  • time with family – activity / play outside / etc
  • watch a little bit of a movie
  • read to kids
  • to bed!

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People thrive on routine. With big changes, I think that having something structured is so, so helpful for your mental and physical health. Hope my example will help. Have a great day, and talk soon!

-Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com
KettlebellBasics.net

FVT COVID-19 Update – 3.19.20 – Complete Plan Moving Forward

Hey FVT fam!

As I write this, it’s Thursday, March 19th, 2020.

We’ve had to shut down our physical locations for now.

So for the last couple of days, we’ve been scrambling to come up with a plan!

We are your coaches, and I think that even if we don’t have a physical location for a little while, we can keep things going and help you stay HEALTHY and FIT and IMMUNE to both any viruses, and the negativity that’s ripping through the world right now.

Here is our plan:

1 – COMPLETE home workout plan for the next 21 days. Workouts are delivered in detailed written format, with video walk-throughs, and more. We will also be doing live videos daily where you can follow along in real time, or watch the recordings and do them later. Clients, check your emails and the private FB group for details.

2 – We have a outdoor workouts planned for now – clients, check your emails and the private FB group for details.

3 – For private clients, we are going to both personalized program design, and actual live video training sessions. We will be in contact individually for these.

Let’s keep it going together. That’s my update for today. Talk to you soon!!

– Forest

FVT Remote / Online Coaching: “How would that work?”

Well, here in my part of California, all the gyms are closed. As they are in many parts of the world as we deal with this pandemic.

But, people still want to work out!

And I think that we 100% can, in a resposible way. Because it is SUPER helpful to keep your mind and body in shape in times of stress.

So you have this idea of remote / online coaching. I’ve done it for years, with a LOT of success, with hundreds and hundreds and hundreds of men and women, in all parts of the world. (I’ve had distance coaching clients in every content except Antarctica.)

And now a TON of people are considering it because, well – they don’t have any other option at the moment! 🙂

One of the first things people new to the idea often ask is – “how would that work?”

*Reply directly to this message if you are interested in our remote / online coaching, and we can go from there

Here’s how we set it up. We have three “levels”:

Level 1 is more like a “group” – based program. We publish workouts that can be done with a couple of kettlebells, in 20-30 minutes, 3-4 times per week. You get a very detailed workout plan with these workouts. Then we also have a private group where you post each day when the workouts are done.. you can post questions.. we do live videos in the group actually physically going through the workouts with you .. and more!

Level 2 is more personalized. We call this our Elite Coaching program. Here, we design a workout that is 100% specific for you, your goals, the equipment you have available, etc. Then we have a special software we use to manage it all so that we can check in with you daily and keep you on track. It’s very personalized and in-depth and is a level up in terms of personalization and attention from Level 1.

Then we have Level 3, our top-level remote / distance coaching plan. We call this our Premium Elite Coaching program. Here, we would do everything mentioned in level 2, but we also actually do the workouts with you in real-time, together, on video. This is for the folks who want the personalization and attention AND accountability that personal training provides.

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This is sort of just a top-level overview of how we set up this program. There are more details of course, and I encourage you to reply to this email directly if you are interested in learning more about any of them. I’ll get back to you ASAP. I’m just sitting in my office, can’t lead any workouts!! 🙂

Thanks, keep your mind right, and stay safe

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
ForestVanceTraining.com
KettlebellBasics.net

COVID-19 update from FVT – Tuesday, March 17th

COVID-19 update from FVT – Tuesday, March 17th

By order of the governor all California Gyms and Studios have been ordered to close through the state.

So, we are temporarily closing our physical locations today, March 17th at 12 noon through Sunday, April 5th.

We will re-evaluate as we get closer to the April 5th date on plans to re-open.

BUT, luckily, we have a plan to keep you going in these challenging and uncertain times. We are a community and we are your coaches, no matter if we are meeting at the studio or virtually or anywhere else. We want to be a postive force for you throughout, and get through this together.

We hope that you will consider at least trying this format for a short period of time. We count on your support as a small business. And we want to be around for you when things get better! 🙂

1 – Starting tomorrow, Wednesday, March 17th, we will be doing a home-based 21 Day Challenge.

This will include live streaming workouts (I still plan on doing one today as well at 12 noon – join the private clients-only FB group if you are a member here: https://www.facebook.com/groups/617011951667920/ to watch – I’ll also send out the video recording when it’s done)

We’ll also have a nutrition plan for you to follow, mental / postivity exercises, daily check-ins, and more. I’ll be working on this throughout today and the next couple of days, stay tuned.

2 – Private clients will be switched to our Elite Distance coaching program

This is our distance-based program that we regularly run. We give you customized workouts to follow, we check in via video on our sessions, you get daily accountability, and more. We’ll be rolling these details out to you guys individually.

We also encourage private clients to participate in the 21-day Challenge as well!

3 – We also plan on offering some outdoor workout options, as regulations and weather permits. Stay tuned for details in client-only communications.

Thank you for all the support through this, it means so much!

Let’s keep this going together in these tough times, talk to you very soon!!

-Forest and the FVT Team

updates from FVT – and our plan moving forward

Hey FVT Fam!

Happy Monday 🙂

Wanted to post a message with some updates on the COVOID-19 situation, and what our plans are moving forward.

As I write this message – and things are changing rapidly, but as of right now, 2:23pm, on Monday, March 16th – we are remaining open and holding workouts as regularly scheduled. We are working overtime to keep the gym as clean as we can. Each person is getting their own 6 feet of social distance. We are using minimal / zero equipment in the workouts. And we are limiting group sizes so that we can maintain these standards.

However, I also want you to know that we have a plan moving forward if gyms in the Sacramento areas are forced to close. We want to keep you strong and healthy and be a positive, encouraging force for you while we get through these hard times together!

Starting today, we will be holding a daily (Monday-Saturday) follow-along video workout. This will be for clients only, and it will be the actual boot camp workout that we are holding (or would be holding) each day at the studio.

We will also be offering our distance Elite Coaching program for private clients. Here, you will get an individualized workout, based on your specific goals. The video workouts will be one-to-one and we will take you through the whole session in a private coaching experience, as well as check in with you daily for accountabiilty, and more.

We also plan on offering some outdoor workout options, as regulations and weather permits. Stay tuned for details in client-only communications.

We hope that you will consider at least trying this format for a short period of time. We count on your support as a small business. And we want to be around for you when things get better! 🙂

Stay tuned for updates.

And talk soon!

-Forest and the FVT Team

Support Team FVT @ St. Baldricks to raise money and help conquer kids’ cancers

Mar 14, 2020

3:00 pm – 5:00 pm

Forest is representing team FVT, and will be shaving his head with St. Baldrick’s to raise money and help conquer kids’ cancers!

Now he needs your support!

Your donation can fund research to help kids survive and thrive: https://www.stbaldricks.org/participants/mypage/1065334/2020

Thanks!

-Forest and the FVT Team

Basic Training – Themed Group Workout at FVT – Thursday, March 26th!

Our very own coach Jonathan, as a California Army National Guard Soldier, spent close to three years deployed in support of Operation Iraqi Freedom and then Operation Enduring Freedom.

Upon his return from his two deployments, Jonathan retired from broadcast news, but found a new passion in the fitness industry.

A native of Hawai’I, coach Jonathan promises a mix of military style exercises mixed in with the spirit of Aloha at this special Basic Training – Themed Group Workout.

The best part? Current clients can also bring a friend or family member for free! Just please make sure to register ahead of time so that we can save them a spot (attendance limited to 15). Reserve a spot for your friend or family member at this special workout by entering their contact information here: https://forestvance.wufoo.com/forms/z1wj963l0xl6wgo/

We look forward to seeing you there!

-The FVT Team

An update regarding Coronavirus (COVID-19)

To our valued clients and customers:

There is no higher priority of ours than your health and safety.

As a result, we have updated our cleaning procedures at FVT. We are being extra proactive about cleaning and disinfecting equipment and all surfaces, as frequently as we can. We will also have extra anti-bacterical wipes out that you can use.

Here’s what you can do to help:

  • Wipe down your equipment after use
  • Switch to fist bumps instead of high fives or hand shakes
  • Wash your hands – before and after your workout

Remember – staying fit and healthy is one of the best things you can do to protect yourself, so let’s keep these workouts going!

-Forest and the FVT Team