This holiday season, you can bring a friend for a work out at FVT, and support local families in need – at the same time!
Because we’ve decided to do something special.
Here’s how it works:
Our normal drop in rate for a single group work out is $25.
But for a limited time during the 2019 Holiday season (11.25 thru 12.13, 2019), you can bring a friend to work out for free.
All you need to bring for your admission is a new toy to donate to Toys for Tots.
(Toys for Tots is a program run by the United States Marine Corps Reserve which distributes toys to children whose parents cannot afford to buy them gifts for Christmas.)
Important: Please sign up ahead of time for this program by entering your information below. In doing so we will send you an email to confirm when you’ll be attending, as well as a link to our online sign-up system to reserve your spot: http://bit.ly/2019-fvt-toysfortots
Happy holidays, and looking forward to working with you at FVT!
I was on a phone call with a friend of mine that owns a couple of gyms, and he mentioned to me that they always do some kind of physical / mental challenge workout or event, once a quarter, to keep his people fired up and motivated to train.
I thought this was a GREAT idea … and I thought, we do these Challenge Workouts once per month at our studio already … what if we did an “Ultimate” Challenge Workout, one that was not the usual 45 minutes, but maybe three or four hours in length … and one that addressed all aspects of fitness, such as:
— strength
— endurance
— power
— flexibility
— coordination
And so on …
And the FVT Ultimate Challenge Workout was born!
We’ve put on several of these events over the last few years … it’s been on a haitus … but I’m proud to announce, the event is BACK for 2020.
Wanted to post up a quick note today saying THANK YOU to:
Taji S
Kathy T
Chyresse H
Kendall E
Rachel K
Jonathan S
For referring a friend to FVT in the last 30 days 🙂
Sending people our way means a lot, and we really appreciate it.
This is the #1 way we are able to continue to keep our business going strong – so if YOU have a friend, family member, or co-worker who might be interested in our program … please send them our way!
Shoot me (Forest) their contact info and I’ll reach out, or they can visit the homepage page on our website at the link below and register for more info on our 14 Day Jump Start program (it’s the best way to give FVT a try): https://www.forestvancetraining.com/
As our way of saying thanks, we’ll give you a $50 credit on your next month of dues if your referral signs up for one of our on-going programs.
Huge FVT shoutout to our rockstars (not all pictured – congrats to all!) for training super hard and completing their race last weekend. ????????????
We also have our Ultimate Challenge Workout coming BACK in early January 2020. It will be a huge challenge, and a great way to keep yourself on track with your training over the holidays. Stay tuned, registration opens later this week! –
I get quite a few questions on how you can implement fasting, so am sharing (with permission) this article from intermittent fasting expert Brad Pilon, author of Eat Stop Eat.
“The concept of the Reverse Taper Diet is still one of my favorite ideas.
Without getting too technical, the concept is that you should be in your largest calorie deficit (eating the least amount of food) at the beginning of your diet, when you have the most fat to lose and thus the most fat available to be used as a fuel.
Then, as you slowly lose fat you also slowly up your calories, ideally ending at a spot where you are eating maintenance level calories when you are at your leanest.
The benefit of dieting in this manner is two fold. Firstly, you have much less risk of rebound weight gain. At the end of the diet, you would be eating exactly the amount you need to eat to maintain your new ideal body. Secondly, you would always have available energy so you could workout and so your energy levels didn’t diminish the further into the diet you lasted (lots of people complain about not having enough energy to workout by the end of a traditional diet).
The only problem that seems to come up with this approach is that people don’t like to fiddle with their calories, and they also have a very hard time increasing their calories if they’re seeing really good fat loss progress with the lower Calorie amounts. Some people just like to get into a groove of eating and stay there.
That’s why I thought of using periods of fasting as a way to recreate the reverse taper.
Basically, pick a daily calorie amount that is satisfying but responsible (maintenance) then use periods of fasting as a way to alter the deficit.
What I have always done in the past was taper my fasting frequency based on my waist circumference.
Reverse Taper based on Fasting Frequency:
If my waist was over 33 inches I would fast 2 times per week for 24 hours.
If my waist was between 32-33 inches I would do one 24 hour fast once every 4-5 days.
If my waist was under 32 inches I would fast for 24 hours once per week.
(Basically Eat Stop Eat as it’s written in Eat Stop Eat)
This works great for me, but unfortunately most people don’t like that amount of change … basically, they like having some routine to their fasting. People don’t want to fast once or twice per week, they pick always fasting once per week, or always fasting twice per week. And the vast majority of people skip right over the once per week and always associate Eat Stop Eat with doing two 24 hour fasts every week.
So here’s my solution… based on Eat Stop Eat style 2x per week fasting…
(I’m trying this now and really enjoying it)
Reverse Taper Based on Fasting Duration:
If my waist was over 33 inches I would fast for 24 hours 2 times per week.
If my waist was between 32-33 inches I would fast twice per week, once for 24 hours and once for 20 hours.
If my waist was under 32 I would fast twice for 20 hours 2 times per week.
Lowering your total weekly fasting by 4 hours doesn’t seem like much, but it can make a big difference in how you feel while dieting.
The benefit of this approach is that your daily eating routines never really need to change.. and since many of us are creatures of habit, this makes dieting easier.
The food doesn’t change, just the lengths of the fasts.
This is one of the benefits of being flexible with your fasts. A 20 hour fast can feel very different than a 24 hour fast, especially in the final stages of leaning out.
To try this out, you’re going to need to know your ideal waist. (I trust waist measurements more than weight measurements.)
I know when I’m photo shoot lean, my waist is under 32 inches. I have suggestions for you, but if you already know what your best waist is you can use that number.
Ideal Waist Suggestions
Ideal waist circumference of a fairly well muscled man (measured at the belly button in the morning) would be about 44.7% of your height.
Ideal waist circumference for a fairly well muscle woman (measured NOT at the belly button but at the narrowest point just below your rib cage) would be about 38.2% of your height.
These may seem a little low, but keep in mind that from my experience reverse tapering is only really needed during the final 10-15 pounds of fat loss.
If this is you, and your struggling to stick with your diet during the final last push, consider a reverse taper IF approach.
-Your friend, BP”
If you want THE BOOK on fasting, check out Brad’s book: Eat Stop Eat.
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.
