This is a walk through of what it will be like when you come in for a session.
10 minute before each training session, we will open the door. This is to minimize the amount of time you’re congregating and chatting etc.
As you come in, you will 1) use hand sanitizer 2) go through a COVID-19 “self screen” checklist.
Then you will walk in the gym using the one entrance that we will have set up.
NOTE: signing up ahead of time is MANDATORY, because we are limiting the group size to 10.
During the workout, each person will have their own designated 250 sq foot space to work out in.
You will also be using your own equipment that you clean before and after the workout yourself, the entire time.
And that’s about it!
So much look forward to getting back in the mix and see you soon!
-Forest, owner, FVT Personal Training
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CURRENT CLIENTS – we are live on the scheduling website, log in and book your workouts now.
NEW / RETURNING CLIENTS – we have very limited spots available to start, click this link to contact us and see if we can be of help => https://www.forestvancetraining.com/contact
It has been 12 long weeks and we are so excited to get back to it!!
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We’re getting started doing personal training sessions this Friday, June 12th, and in-studio group workouts will begin Monday, June 15th.
CURRENT CLIENTS – we are live on the scheduling website, log in and book your workouts now.
NEW / RETURNING CLIENTS – we have very limited spots available to start, click this link to contact us and see if we can be of help => https://www.forestvancetraining.com/contact
We are are also still going strong with our remote workout offerings, and will be continuing them for the foreseeable future! –
CONSIDERATIONS
We are doing everything we can to keep the gym as safe as we can to serve you during these times. We have a full and more extensive list of protocols we are required to follow by the State to open back up HERE – but some of the highlights are:
– Workouts are strictly limited to small group size; reserving your spot ahead of time will be mandatory
– Clients will be symptom screened on arrival
– We will provide hand sanitizer and will ask clients to use it on arrival
– Face coverings will be used by employees when in the vicinity of others
– Clients are highly encouraged to wear face coverings while entering and leaving the facility (but not during workouts)
– Everyone will their own equipment that they will clean before and after each workout
– Everyone will have their own pod / square where they work out for the duration of the training session; there will be 10 feet of space (minimum) between participants at all times
– There will be thorough cleaning and sanitation of the gym before and after every workout
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CURRENT CLIENTS – we are live on the scheduling website, log in and book your workouts now.
NEW / RETURNING CLIENTS – we have very limited spots available to start, click this link to contact us and see if we can be of help => https://www.forestvancetraining.com/contact
The original “Dirty 30” workout comes from the CrossFit world.
It’s a “chipper” workout is where you link a series of exercises together, performing one after the other in succession (hence the name – you’re “chipping away” reps of a given exercise before you move on to the next.)
The idea is to:
Push the metabolic conditioning element
Burn a ton of calories
Physically and mentally challenge yourself
All in one training session.
What could be better?!? 🙂
So check out this “dirty 30 – inspired” kettlebell workout, that you can do with just a single kettlebell and your own bodyweight, any time, any place:
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the Kettlebell Dirty 30
For time:
30 KB snatches (15 reps per side) (men – 24k / women – 16k)
30 shoulder tap push ups (15 reps per side)
30 walking KB goblet lunges (15 reps per side)
30 pull ups OR 90 recline rows
30 one arm KB swings (men – 24k / women – 16k)
30 burpees
30 alternating KB suitcase reverse lunges (15 reps per side)
30 hanging leg raise OR 90 lying leg raises
30 close (diamond) push ups
30 tuck jumps
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Find out for yourself why everyone is raving about our 14-day Metabolic Reset Challenge – click here to apply now
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.
