“Beat the Clock” KB Ladder Challenge – free sample workout

2020 has been quite the year.

Our training studios here in Sacramento, CA got shut down mid-March… we were able to re-open in June, only to be shut down again in July…

…one thing we HAVE been able to do, with a decent amount of success, is hold our group PT / boot camps workouts outside, in the local park…

…but right now, wildfires in CA are making for TONS of smoke, unhealthy air quality… and now we’re having to cancel the outdoor workouts too.

What can you do?!?

If you’re a client of ours, we have real-time video workouts we do as regularly scheduled, so you don’t miss a beat.

So that’s one option.

Another is a workout like the one I’m sharing with you today.

GET IT DONE – just a single KB, any time, any place, no excuses:

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“Beat the Clock” KB Ladder Challenge – free sample workout: http://bit.ly/kbnogutsnoglory

Set your timer for 30 second intervals.

In the first 30 second interval, do 2 kettlebell swings (24k for men, 16k for women). Your rest is the time between when you finish the prescribed number of reps and when the next interval starts.

In the second 30 second interval, you’ll do 2 push ups ..

In the third 30 second interval, you’ll do 1 KB goblet squat (24k for men, 16k for women) ..

And in the fourth 30 second interval, you’ll do 1 burpee.

That’s one round.

Keep the timer going, and start “climbing the ladder” …

So the second round looks like this …

4 swings
4 push ups
2 squats
2 burpees

And the third round looks like this …

6 swings
6 push ups
3 squat
3 burpees

Continue in this fashion until no longer possible!

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When life throws us a curveball, we have options:

1 – We can sit around and piss and moan <= common response, does nothing

2 – We can have courage and wisdom to see what we CAN control, and make it happen!

Grab the full 7-day “No Guts – No Glory” program for free (for a limited time) at this link http://bit.ly/kbnogutsnoglory

And keep working towards your goals –

-Forest

SPCA Charity Boot Camp / Adoption Event – Saturday September 19th @ 10am

On September 19th 2020, we will be hosting a special charity boot camp / adoption event benefiting the Sacramento SPCA.

Since we can’t gather in person in a group right now, this year we’ll be holding the event virtually.

We’ll do one of our signature online/remote boot camp workouts on Zoom from 10-1045, and then have time afterwards to “meet” the animals (we’ll have a few furry friends joining us live on video as well)!

RSVP at this link to reserve your spot at the workout: https://www.facebook.com/events/3881526801874296

Suggested donation is $15; you can donate as much or as little as you like.

See you there!

-Forest and the FVT Team

outdoor workouts

Here is a science-backed way to boost your immune system: exercise!

Studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system.

And in these times, it’s as important as ever.

You deserve it!

Clients are loving our outdoor boot camp workouts.

Would you like to join us?

Click here to get started today: https://www.forestvancetraining.com/about-us

Look forward to hearing from you!

-Forest and the FVT Team

19 min KB-MRT (metabolic resistance training) workout

Metabolic Resistance Training (MRT) is one of the best ways around to burn maximum fat in minimum time.

You’re going to do:

— “Big muscle” movements like squatting, rows and presses (kettlebells are perfect for this)
— Mid-range rep counts (no more than 10) with minimal rest between sets (10 seconds works well)
— High levels of effort – so while I’m not a fan of taking sets to total failure, we’re getting a couple reps away

And it’s NOT easy.

But it’s highly effective.

In fact, many of our clients say it’s worked the BEST out of of anything they’ve ever tried.

Because we take this unique training method, and show you how to combine it with the power of the kettlebell, for ultimate results:

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19 min KB-MRT (metabolic resistance training) workout

Do as many reps as you can of each exercise in the circuit below in 30 seconds. Rest for 10 seconds between moves. Rest for 60 seconds between rounds. Do 4 rounds total:

1 – KB goblet squat (beginner/intermediate) KB rack squat (intermediate/advance) (15 seconds per side)
2 – mountain climber / push up combo (knees / hands elevated or standard)
3 – KB SLDL (30 seconds per side – 60 seconds total)
4 – pull up OR recline row OR 1-arm KB row 15 secs per side
5 – jump rope skips OR jumping jacks OR shuttle sprints OR high knees in place

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Your next step is easy: join our 28-day Jump Start and start enjoying the results of unique workouts like this one.

Respond to this message with the words JUMP START, and we’ll get you all the details.

-Forest and the FVT Team

???? 28-day Jump Start starts Monday, August 10th – you in? ????

Hey!

We are looking for a few more men and women over 35 to try our new 28-day Jump Start program.

It kicks off this coming Monday, August 10th!

Are you in?

Respond to this message with the words JUMP START, and we’ll get you all the details.

This program is specifically for men and women in the Sacramento area aged 35 and up who:

— Want to get and stay healthy
— Want to keep stress levels down
— Want to dial in their diet plan
— Want some structure around their fitness program

When you sign up, you’ll get:

— Challenge Guide – outlines everything from the workouts, the meal plans, and more
— LOTS of sample meal plans – so that you don’t have to think about what to do, just tells you exactly what to eat and when to eat it
— “Kick-Off” webinar / online event on August 13th where we go through the meal plan in detail and answer all your questions
— Bi-weekly “mini-coaching” sessions where we 1) break down a trick/hack to get you better and faster results, and 2) provide accoutability/check in/support time
— Private FB group JUST for Challengers for added accountablity and support

Starts at $49 for existing clients, $99 if you’re new/returning.

Respond to this message with the words JUMP START, and we’ll get you all the details.

But hurry, we’re starting this coming Monday!

  • Forest and the FVT Team
    ForestVanceTraining.com

Girlfriends vs GoalFriends

Girlfriends vs GoalFriends

Finding other like-minded people to hang out with in your health and fitness journey is really important.

What helps so much is finding a GOAL FRIEND!

(Not girlfriend. Big difference ???? Though it might sound like that’s what I’m saying in the video, lol)

Is there a friend or family member who wants to share this experience with you?

If not, I invite you to lean on us!

We have a 28-day Challenge coming up that is the PERFECT way to get plugged into our community and give our program a try.

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

And hurry, because we start next week!

– Forest Vance
Owner, FVT Personal Training

[pic] Lose 1-2 pounds per week… with foam rolling?

Do you know what a foam roll is?

It’s commonly used for what’s called self-myofacial release (SMR). It can help with muscle tightness, soreness, and even increase your range of motion.

But did you know that it can help you lose fat, too?

It’s true.

(Well, sort of.)

See, much of what prevents us from reaching our fat loss goals is habitual.

It’s using food to:

– Relieve stress
– Make ourselves “feel better” (comfort food)

And a LOT more.

So, one of the best ways we can break these habits, is to replace them with new, healthier ones.

This takes some self work – and it’s what we’ll be doing in our upcoming 28-day nutrition Challenge – but what we need to do is first, be totally honest with ourselves, and think about how we might be using food.

Let’s say for example that you realize you are snacking after dinner every night to kind of forget about the day and unwind while you watch TV.

You have to take a step back and think about 1) what you’re gaining out of that behavior, and 2) what sort of negative consequences might be coming out of it.

Then, once you decide that you want to change it, a great way to do that is to replace it with a different, healthier habit.

Foam rolling would be one example.

You could have a foam roll in your living room, and instead of sitting there snacking on chips or nuts or whatever else while you watch TV, foam roll instead for 5 or 10 minutes.

You’ll loosen up your muscles, increase your range of motion, and more.

I think you’ll be surprised when you actively change your focus, you can get your mind off those food cravings.

If you’re eating 500-1000 calories each night between snacks, drinks, etc… which is very possible… this one habit change could result in 1-2 pounds of fat loss per week.

Again, this is a little tiny taste of what we’re going to be working on in our upcoming 28-day nutrition Challenge. We start the 2nd week of August. If you want more info, reply to this message with the words “HEALTHY HABITS”, and I’ll get you all the info.

That’s it for today… have a great one, and here’s to new, healthy habits for the rest of 2020 and beyond! –

– Forest and the FVT Team