New Video – 16 Minute Zero Equipment Bodyweight Circuit Workout

The year was 2008.

I was on my honeymoon with my new bride on the Hawaiian Island of Kauai.

We swam, snorkeled, zip lined, kayaked, hiked, ate incredible meals … it was the trip of a lifetime!

One of the things I also did most mornings was a fifteen or twenty minute minimal equipment – type workout to start the day.

I didn’t have my kettlebells, so these workouts ended up being bodyweight-based.

It was a great way to get things going, get a little sweat on, and get the body and mind ready for the activities of the day.

Whether you are in Hawaii, or travelling somewhere else, or just busy and need a workout you can do in your living room in a short amount of time, bodyweight workouts rock.

Check out today’s workout:

16 Minute – Zero Equipment Bodyweight Circuit Workout

Do as many reps as possible of each exercise in 30 seconds. No rest between exercises. Rest for 60 seconds between each round. Peform four rounds total:

– Squat Jumps
– Alternating Swing Prisoner Lunge
– Double Burpee
– High Plan Hold with “T” Rotation
– Running Jacks

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There you have your 16 Minute Zero Equipment Bodyweight Circuit Workout.

As you know, I love kettlebells! – and they are typically a part of my training program at all times – but bodyweight training is another one of my favorite ways to get a quick, efficient workout any time, any place.

To your continued success –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – If you found this video helpful, check out my Beginner’s Guide to Kettlebell Training.

It’s a great compliment to this workout, and you’ll get a “crash course” on how to use kettlebells safely and effectively to reach your fitness goals, complete with a sample workout to try. Get it now at this link: https://www.forestvancetraining.com/beginnerguidetokbs

Meet LeAnne (FVT Remote Coaching Success Story)

LeAnne had been following my email newsletters and social media posts for a couple of months.

She wanted to get stronger, improve her nutrition, and overall health.

Only problem was, we lived many states apart!

But luckily, we had a solution: FVT Remote Coaching.

We were able to get LeAnne some amazing results, with her never even setting foot in either of our actual physcial studio locations.

(She did end up coming out to one of my in-person kettlebell workshops – but that wasn’t until we had worked together for about two years already in a distance coaching format.)

Check out this review LeAnne recently left on Facebook:

“I’ve been working with Forest for over a year and a half and couldn’t be happier to have such a knowledgeable trainer! Forest has kept me on my toes and has helped me make big gains in my strength, nutrition and overall health.

He is easy to communicate with and is honest with his feedback. Although we lived many states apart he has always been there for me. I have a deep love for kettlebell training, and he is the best I’ve found for online group and personal training!”

And here’s a pic of LeAnne doing a Turkish get up with a 40 pound kettlebell:

If you are out of the Sacramento area … or even if you are in the area, but just can’t make it in regularly due to schedule, time, or other reasons … we got you covered!

Two options:

1 – Join our upcoming 28 day 1000 Kettlebell Challenge. We’ll give you workouts to do each week on your own, you’ll get daily coaching and accountability from us, and much more. All for a SUPER affordable price. Details and sign up here.

2 – Leave me a message here to inquire about my VIP Remote Coaching program. This is where we will custom tailor a workout specifically for you and your exact goals, and work with you closely and personally to help you get there as fast as possible.

To your continued success!

-Forest and the FVT Team

Bring a Buddy Workout – Last Call

Last call for the Bring a Buddy workout – tomorrow night, 6pm at FVT 1530 X Street. Sign up now at the link below:

=> http://nanacast.com/vp/10006887/

And here’s a special buddy workout to get you in the mood:

15 Minute “You-Go-I-Go” Kettlebell / Bodyweight Workout Challenge

Person one completes all reps of exercise one while person two rests. Person two completes all reps of exercise one while person one rests. Continue non-stop in this fashion for 15 minutes, working through the sequence below, getting as many rounds as you can:

— 7 One Arm KB Swings per side
— 7 Burpees
— 14 Bodyweight Squats

See ‘ya tomorrow at 6pm!

=> http://nanacast.com/vp/10006887/

-Forest and the FVT Team

Research on Long-Term Successful Weight Loss Maintenance

I recently ran across a study that’s tracked how over 10,000 people have been able to lose weight, and KEEP it off, since 1994.

The National Weight Control Registry (NWCR) began in 1994, initiated by Dr. James O. Hill, Ph.D., from the University of Colorado, and Rena Wing, Ph.D., from Brown Medical School.

The NWCR is the largest prospective investigation of long-term successful weight loss maintenance ever to have been conducted.

There is a LOT we can learn from this research.

To start, I thought this list of effective behaviors and strategies these people have adopted was really interesting and useful:

1 – 98% of registry participants report that they modified their food intake in some way.

Changing your diet is the #1 key to losing weight and keeping it off.

2 – 94% increased their physical activity.

You also have to burn more calories to lose weight.

3 – 90% exercise, on average, for about 1 hour per day.

This was a little surprising! One hour per day is not a crazy amount of exercise, but it’s not a small amount either. The most common form of activity was walking – so it doens’t have to be intensive necessarily – it just needs to be consistent.

4 – 78% eat breakfast every day.

Eating moderately and normally seems to be an indicator of long-term success. Things like IF CAN work for some, but for the majority, it seems that a more normal eating schedule is better.

5 – 75% weigh themselves at least once a week.

I’ve talked about this for years – you have to stay on top of things and know where you’re at if you want to keep in check. If the weight creeps up a bit, you’re right there to correct course and get back going in the right direction.

6 – 62% watch less than 10 hours of television per week.

I think this speaks to choice of recreational activities – doing things that are more active for fun also promotes a long-term healthy weight.

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Simple, but POWERFUL, take-aways from this research.

If you are trying to lose weight and keep it off, think about each of these points, how you’re doing on each, and where you might be able to improve.

The final piece of the puzzle is social support. The vast majority of participants have NOT done it on their own; rather, they’ve relied on a support system of others who have done what they are trying to accomplish.

Whether this is a trainer, a coach, a mentor – having people in your corner to support you on your journey is another essential to success.

If you’re ready for help, we are in your corner at FVT. Contact us HERE to contact us and see if we could be a fit to help you reach your goals.

And here’s to your continued success! –

– Forest and the FVT Team

NEW for Fall 2019: FVT Custom Meal Planning

QUESTION:

When is the last time you went on a diet that you actually enjoyed?

If you’re like most people, the answer is never.

See, I believe that some of the biggest issues with most diets on the market today are:

1 – They are far too hard to follow. 

2 – They are very restrictive. 

3 – Often, they are downright confusing.

Why?

It’s because they are designed as a “one-size-fits-all” – type solution.

They don’t account for specific food preferences.

They don’t account for your busy schedule.

And after working with thousands upon thousands of clients over the last 15 years, I’ve come to the realization that, looking at the ones that get the best reults, you need a diet taylored for YOU and YOUR body and goals.

That’s why we’ve created a brand new program.

And this is your personal invitation to join us.

Details and sign up here: http://bit.ly/fvtcustomdiet2019

Look forward to working with you on this!

-Forest and the FVT Team

Injury Update + on Choosing to Stay Positive

If you’re following my email newsletter / blog posts / social media, you’ll remember I shared that I tore my pec going over a wall during the Spartan Ultra Beast in Lake Tahoe a couple of weeks ago.

Initially they said it was a partial tear, and didn’t think it would require surgery.

Now they are saying that it’s worse than they originally thought, and that they’ll very likely need to operate if I want to get it back to full strength.

I’ll be in a sling and immobilized for several weeks, and at least six months ’till I get back to full strength.

It’s a bummer, no doubt about it.

When I met with the specialist and got the news, it sent me into a seriously negative mindset for a couple of days.

But once my pity party ended, I realized something:

In the grand scheme of things, this is a ding.

It’s a boo-boo.

When you train hard and push your body and do athletic things, sometimes these things happen.

It’s not a life-threatening illness.

I’ll be back.

And I can still stay fit and healthy throughout my recovery.

I may not be at full strength in my left arm, but I can focus on things like:

— Optimizing daily energy levels
— Staying properly hydrated
— Mobility
— Strength in the rest of my body
— Cardiovascular fitness and endurance
— Keeping an otherwise active lifestyle
— Keeping a positive mindset
— Supportive nutrition

Bottom line:

Focusing on the negative is easy to do.

Staying positive and focusing on moving forward takes serious work and mental energy.

But it’s your mindset that determines your daily outlook and entire life experience.

So it’s well worth it! 🙂

Keep training hard, talk soon

-Forest

PS – Speaking of supportive nutrition:

We are opening up spots a our new Custom Meal Planning program, starting tomorrow.

It’s going to be us working with you and building you a meal custom plan, as well as holding you accountable to executing.

We’ve never offered anything like it.

If you’re interested, stay tuned!

Total Health Quiz / Self Assessment (free)

Have you taken this total health and fitness quiz / self assessment yet?

It’s free:

=> the “Fitness Scorecard”

You’ll see how you rate on the nine most important areas of health, fitness, and well-being:

  • Daily energy levels
  • Healthy hydration
  • Supportive nutrition
  • Mobility
  • Strength
  • Cardiovascular fitness and endurance
  • Active lifestyle
  • Positive mindset

So that you can how you’re doing, where you’re winning, and what areas need some work.

And, it’s free!

Click the link below and enter your info to get it now:

=> the “Fitness Scorecard”

To your continued success! –

-The FVT Team

New KB Vid + Bring-a-Bud Boot Camp

Howdy!

We got a new video up on the YouTubz today, wanted to post here for you to check out. I go through some variations – and technique tips on each – on the HardStyle kettlebell swing:

Also!

We’ve decided to hold a Bring-A-Buddy boot camp on Monday, October 21st @ 6pm … and you can attend for JUST a buck!

It’s a great opportunity to bring a friend, family member, co-worker, etc. in to check out our program – in an easy, no-obligation way.

Here’s what to do:

1 – Click here to go to the sign up page => http://nanacast.com/vp/10006887/
2 – Fill out the requested info and reserve your spot.

Current clients – you do not have to register for the event. You can sign up as you usually would for the boot camp at that time.

“Buddies” / new clients / etc PLEASE REGISTER YOURSELVES, with your own contact information, so we have a list of who will be attending, etc

Space is limited (we only have room for 15 folks TOTAL) so if you’d like a spot, make sure to get signed up quick!

See you on the 21st –

-Forest and the FVT Team