Our 14 Day Test Drive is intended to give you a chance to 1) get some rapid results! 2) give us an honest try, and see if our program is going to be a good fit for you, long-term.
It includes 6 boot camp workouts, our 14 day “quick start meal” plan, and before / after body comp assessment.
If you’ve been thinking about trying our program, this is the perfect opportunity!
Enter the requested info in the interest form linked here, and we’ll get back to you ASAP: FVT 14 Day Test Drive
Thanks and appreciation today to all Veterans. Today’s workout is dedicated to you and all that you do.
It is an adapted version of the “Armistice” WOD. Veterans Day has been observed since 1954 by the US, and its origins date back to Armistice Day – Nov 11th, 1918 – which marked the cessation of hostilities on the Western Front in WWI:
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11.11.1918 Veterans Day KB Workout
Do as many rounds as you can in 20 minutes of:
11 burpees
11 KB lunges (per leg) (add KB in suitcase position) (recommended weight = 8k for women / 16k for men)
19 recline rows
18 KB goblet squats (recommended weight = 12k for women / 20k for men)
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RESOURCES TO DOMINATE IN THE GYM AND IN LIFE
Men and Women in the Sacramento, CA area – 14 Day Jump Start, try our program – Click here to apply now
“Muscle Confusion” is the idea that you need to change up your workouts, to somehow confuse your muscles, and make sure your body doesn’t adapt to doing the same thing.
Newsflash: “Muscle Confusion” is not a scientific term. It’s a marketing ploy. Your muscles don’t get confused. And your body doesn’t adapt to doing the same workout nearly as quickly as you might think it does.
What you need to focus on instead is something called progressive overload.
This principle IS backed by LOADS of research, and is a GREAT way to ensure you are progressing over the long-term.
(Check out the article linked below.)
Progressive overload could look like:
– Increasing the amount of weight you lift – Changing the number of sets you perform – Increasing the number of repetitions you do each set
And for best results, you want to do this in a planned, specific, systematic way.
A few months after we were first introduced, he reached out looking for some help to take his training to the next level.
In Brett’s words:
“I was trying to piece things together, I would do some cardio, some flexibility, some small group training. I didn’t have an overall strategy, in terms of getting stronger or building on things. So that was my big motivation to come here.”
So, we got things organized, and had Brett scheduled for a workout at the studio the next day!
Here’s how that went:
“I was tired. I almost didn’t finish! I remember the workout we did was really tough, and was a totally different training style than I was used to. But I do remember I felt good also, it wasn’t like I took a pounding, it was a healthy kind of tired.”
After a few months of doing our kettlebell boot camp a couple of times per week, Brett was ready to step it up. He started training doing extra personal training sessions once per week, and shortly afterwards, upped it to two times per week of PT work.
And now Brett has gained some SERIOUS strength, and totally changed his body.
He’s gained 8+ pounds of muscle and lost 12+ pounds of fat. He’s also added 40+ pounds to his bench press, 70+ pounds to his squat, and 100+ pounds to his deadlift.
Here are a few of his secrets:
1 – “Stay Consistent, pick a few class times that you can attend every week so you don’t find yourself at the end of the week without working out.”
2 – “As I’ve gained strength it’s helped take more and more pressure off my joints. I used to have tendonitis in my left knee, but all of the lower body strength work has helped eliminate that as muscles take the pounding instead.”
3 – “It’s helped me stay active. Including the workouts at FVT I’m doing physical activity 5 times per week.”
4 – “I’ve lost weight while gaining muscle too. That’s been a nice unexpected benefit as I always expected to gain weight along with muscle. But overall I lost almost 10 pounds which is also cool.”
5 – “Your nutrition advice has also been helpful. I’m eating better now than when I was a year or two ago. I would recommend everyone considering one of your fitness challenges at some point so that they too can take a look at what they’re really eating. I thought I had a handle on it but I really didn’t until I tracked it for a period of time.”
Congrats on your success Brett! You always show up ready to put in work. Your success is a testament to your consistency and positive attitude!
We have a solid plan in place to help her lose 10 pounds over the next 60 days!
Now she is going to follow the custom meal plans we created together, start logging her food, and we will check back in about a week to check weight / body fat, go over how things are going, and make small tweaks to stay on course.
She also has the option to continue to meet / weigh in / get feedback and tweaks weekly, and get new custom meal plans monthly, if she wants / needs further support.
The plan below is not the exact one we came up with – but I wanted to give you an idea of what a custom meal plan might look like, if we were to do one for you.
1 – The meal plan below is for a hypothetical 160-pound, 52-year-old women who is moderately active.
2 – We haven’t made any special considerations (gluten-free, vegetarian, etc) in this sample – but that is certainly possible, if you are considering the program.
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Sample Day – FVT Custom Meal Plans
BREAKFAST
2 eggs
2 corn tortillas
2 tbsp avocado
LUNCH
3 oz chicken breast
salad – lettuce, tomato, cucumber, black beans
2 tbsp olive oil + vinegar dressing
DINNER
3 oz beef
2 cups broccoli
1 yam
SNACKS
medium apple
medium banana
2 oz almonds
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There is not any sort of “magic” in the individual foods listed here. However, we have put this plan together for one specific (hypothetical) person, for their specific calorie goal, and for their specific macronutrient profile.
And then the follow up, the coaching, the tweaking, the feedback, the accountability – that is another huge part of this program that is going to get people tremendous results.
The method we use to help you lean down, gain strength, and improve cardio – all in a safe, effective, fun, and time-efficient way – is called FVT Performance Fitness Training.
FVT Performance Fitness Training is a specific combination of kettlebells, calisthenics, HIIT, core work, and restorative yoga. It’s backed by science and an 11 year track record of client results. And it’s highly adjustable, so it’s appropriate and safe to each individual’s fitness level and unique considerations.
We have two locations: 1530 X Street Sacramento, CA 95818 (Land Park / Downtown) and 7485 Rush River Drive Sacramento, CA 95831 (Pocket / Greenhaven).
How to eat normally and lose weight: this is the puzzle that most people try to solve throughout their lives.
Really – who doesn’t want to lose a few pounds and not have to give up the weekend BBQ, the ice cream truck, or the happy hour drink?
I’m here to tell you that eating normally and losing weight is 100% possible.
I lost personally 64 pounds in 7 months 14 years ago, and have kept it off since, eating normally. I ate Carl’s Jr. burgers once or twice per week during the whole process, as well as pasta most every night.
Just recently, I lost 10 pounds over a 90 day period, eating normally. Having beers on a regular basis. Eating a sandwich for lunch every day.
Hundreds of clients we’ve worked with in approximately that same time frame with our methods have done the samThe HOW of this happen is the big focus of our Custom Meal Planning program.
The exact process is somewhat difficult to summarize in a short article like this, but the main components are:
1 – Building a reasonable, do-able meal plan based on YOUR specific fitness level, goals, and food preferences
2 – Looking at and working with you to change your food habits
3 – Looking at and working with you to change your overall relationship with food
The main point of today’s article is to let you know that through a reasonable, do-able meal plan based on YOUR specific fitness level, goals, and food preferences, through changing your food habits, and through changing your overall relationship with food, eating normally and losing weight is 100% possible.
Like it or not, increased cardio fitness is correlated with corresponding decreases in cardiovascular disease risk.
Fat loss and being in physical shape to live the active lifestyle you want to lead are a couple of other important reasons to have a cardio component to your training routine.
But the good news is, there are a LOT of ways to accomplish the end goal.
One time-efficent, minimal equipment, fun and different way you can incorporate cardio into your routine is with the new MMA Shred program from my friend Funk Roberts.
You’ll do workouts like this:
“Muai Thai Shred” – 5 min Bodyweight Cardio Workout
Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other. Once you have completed all exercises you can rest and repeat for 1-5
rounds total:
1 ROTATIONAL PUNCHES
2 REVERSE LUNGE TO KNEE STRIKE
3 ROTATIONAL ELBOWS
4 SQUAT AND UPPER CUTS
5 STRAIGHT AND UPPER PUNCHES (JAB-CROSS-JOB-CROSS)
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Funk does follow-along video squences where he shows and coaches you on how to do all the moves.
You can build your cardio, shred fat, and feel great – all in just a few minutes per day from the comfort of your own home.
