Kettlebell “MRT” Circuit Workout

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

Stay positive, stay safe, hang in there –

-Forest

“Metabolic Reset” Nutrition Workshop Tomorrow, May 5th @ 5 pm

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

See you tomorrow at 5pm –

-Forest and the FVT Team

14 Day Diet Makeover Challenge

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! –

-Forest and the FVT Team

2 week nutrition challenge

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!

-Forest

New Video: 10 Min Follow-Along Stretching / Core Session

Got a new video for you to check out. This is an approx 10 minute, stretching/core session. It’s specifically intended for if you’ve done kettlebell swings, kettlebell snatches, even deadlifts – any workout where you’ve hit the muscles in the posterior chain… …it will help you improve recovery time, reduce pain, and more. Or, you can do it at any time, to just stretch, relax, and re-energize your body.

Enjoy!

If you enjoyed this video, also be sure to check out our FREE 7-day “Lockdown Challenge” – enter your best email address at the top of the page for instant access.

Here’s to your continued success-

-Forest Vance

Owner, FVT Boot Camp and Personal Training

New KB Squat Challenge Vid + Bring-a-Bud Virtual Workout

I was in my garage this morning during the lockdown doing a kettlebell workout… I did the Sally Up Sally Down kettlebell squat challenge.. and thought, why not hop on video and do it live?!?

I used a 24 kilo / 53 pound… kettlebell you can go up or down on that weight – or do it with no weight at all! – depending on your fitness level and goals.

This workout is no joke! Watch through ’till the end if you want to see me suffering! ????

#

We are putting on a VIRTUAL bring a friend workout event on Thursday, April 23rd at 6pm! And it’s 100% free for new clients. Reserve your spot at this link => https://bit.ly/fvtbringafriendapril2020

This is a chance to bring a friend or family member to check out the remote coaching workouts we are rocking during the lockdown ????

Here’s what to do:

1 – Share this page with a friend or family member

2 – Have them register ahead of time so that we can save them a spot

3 – On entering their info below, they will get a confirmation email with links to set up a profile in our scheduling system, as well as with instructions on how to join the workout via Zoom

Reserve your spot at this link => https://bit.ly/fvtbringafriendapril2020

We look forward to seeing you there!

-The FVT Team

Virtual Bring a Friend Workout – Thursday, April 23rd @ 6pm

Exciting news:

We are putting on a VIRTUAL bring a friend workout event on Thursday, April 23rd at 6pm! And it’s 100% free for new clients. Reserve your spot at this link => https://bit.ly/fvtbringafriendapril2020

This is a chance to bring a friend or family member to check out the remote coaching workouts we are rocking during the lockdown ????

Here’s what to do:

1 – Share this page with a friend or family member

2 – Have them register ahead of time so that we can save them a spot

3 – On entering their info below, they will get a confirmation email with links to set up a profile in our scheduling system, as well as with instructions on how to join the workout via Zoom

Reserve your spot at this link => https://bit.ly/fvtbringafriendapril2020

We look forward to seeing you there!

-The FVT Team

How to Stay Motivated During the Lockdown (my daily routine)

Working from home for a couple of weeks, as a lot of us originally thought this whole thing might go, is one thing…

…being ordered to stay at home for weeks upon weeks, with no real end in sight, is another thing entirely.

For me, it’s becoming very challenging.

Staying motivated and positive – something I normally have to make no special effort to do – is, quite frankly, becoming something I’m actively having to work on, daily.

I am doing one thing that is helping a LOT, so I thought I would share it with you, maybe you will find it helpful too.

See, years ago, I started a short morning reflection routine. I learned about it reading the Autobiography of Ben Franklin. It’s something he used to do, and so I started doing it too.

First, I write down one great thing about the day before.

Then, I write down another thing that I think could be improved.

Cool thing is, you start noticing patterns when you do this regularly. You can see things that you’re doing well at, and other areas of life that you can work on improving.

Something I’m noticing as a repeating theme is that if I have a routine, and stick to it as best as I can, my day goes much better. I am able to much more easily keep a positive mindset.

This is what my daily “checklist” looks like.

(Obviously yours will be different – but the idea is, write down everything that’s important to you in your life. What your priorities are. That’s how you spend your time. And you plan your day around it!)

  • Get my morning movement – 5 to 10 minute stretch / core work
  • Get my morning positive reading time
  • Get my morning reflection /prayer time
  • Have a (semi) structured work schedule for each day – write, shoot videos, work with remote coaching clients, run/manage ad campaigns, follow up with potential new clients, communicate with staff members, admin to keep the business going
  • Block off time for helping with home learning and just playing with the kiddos
  • Block off time for spending with my wife
  • Block off time for connecting – Facetime, calling, text, however I can for now – with family and friends
  • Block off time for my own personal workouts, outdoors if possible
  • Block off time for just relaxing and chilling out

If I hit everything on this list, and keep my regular daily routine as best as I can, I can keep my sanity, keep pressing ahead, and see the light at the end of the tunnel!

Stay positive, stay safe, hang in there

-Forest

PS – 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