I stumbled upon something pretty significant recently while working with several of my clients who wanted to achieve faster results.
This new discovery I made proved to be pretty amazing. It’s a combination of working out in a short burst, high intensity kind of way, and a manipulation (for a lack of a better word) of your eating program.
But here’s the coolest part of this thing… the results come FAST. In fact the entire program lasts 10 days, and the results are amazing.
I’m considering offering this program to a small group of people who are interested in getting rapid results. But before I commit to doing a program like this, I wanted to see how many people would be interested in a 10 day program like this.
If you think you’d be interested in joining my small group of “beta testers” and getting fast fat loss results in 10 days, then click below, send me a message and let me know, and I’ll fill you in on the details:https://www.forestvancetraining.com/contact
Thanks!
– Forest Vance Owner, FVT Boot Camp and Personal Training
The word is spreading about what we are doing about FVT!
And we have been getting lots of inquiries about bringing a friend to check out what we do.
That’s why 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.
Also, if you’re just curious and would like to check out one of our boot camps … or if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again … this is another perfect opportunity.
If you’d like to attend the $1 Bring-A-Buddy boot camp on October 21st, 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!
One thing I’ve worked on big time this year is flexibility and mobility.
It has helped every other aspect of my overall fitness.
I get up in the morning, and I feel better and have less pain, so I end up wanting to move more during the day.
It makes certain strength movements easier to do from a range of motion perspective, which has made me stronger overall.
Feeling better and moving better even helps with having a more positive mindset throughout the day.
Specifically, one of my tightest areas has always been the hips.
If you spend a lot of the day in a flexed (sitting) position, maybe you have the same issue?
When this happens, we lose good hip extension mechanics, which impacts so many of the athletic movements that we do. It can also result in back and knee pain.
The couch stretch will help losen up the hips and restore that.
– Start by standing in front of a wall – Put your back knee on the couch and keep your front leg on the ground – Put your back foot up against the back of the couch – Point the back toe – Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint – With the butt squeezed, dril the front of the hip towards the ground – Work on this daily for at least 60 seconds per side
Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.
– Forest Vance Master of Science, Human Movement Certified Corrective Exercise Specialist
PS – For tight hips, I also recommend that you check this out:
It’s a complete program you can follow at home, that takes just a few minutes per day, and that can truly change your life.Click here for instant access.
I shared in an article yesterday about how I trained hard all year for the Spartan Ultra Beast in Lake Tahoe last weekend.
I completed about 10 miles, then tore my pec going over a wall, and was knocked out of the race.
It’s disappointing, but I am going to focus on staying positive, staying fit how I can, and coming back stronger in the future.
I thought as a follow up, I’d share what a workout might look like if you’re modifying it for / working around an injury.
Now obviously, different people are working with different limitations.
So this workout isn’t so much for you to actually do as written, but more as an example of how you most certainly can tweak a workout – with expert guidance – and still get a great session in.
A huge mistake I see people make is, they get injured, and they just STOP.
They do nothing.
They get in their head and figure all hope is lost. Or maybe it’s an excuse to do nothing. Or who knows what other reasons they have.
Bottom line is, I believe that in the majority of cases, that is a huge mistake.
Because most of the time, you CAN keep training. You just need to modify your workouts to work around the injured area, kind of like this:
#
Total Body Strength + Met-Con Workout *modifed for injured left shoulder
WARM UP
bodyweight squats – 10
single-arm inverted rows – 10
box step ups – 5 per leg
single-arm push ups, high incline – 5
2 rounds, minimal rest
PAIR 1
barbell RDL – 5
single-arm DB bench press – 10
3 rounds, rest 30 seconds between exercises and 60 seconds between rounds
PAIR 2
box step ups – 10 per leg single-arm KB clean and press – 5
3 rounds, rest 30 seconds between exercises and 60 seconds between rounds
FINISHER
intervals on stationary bike
:60 hard (8/10 intensity level)
:60 easy (4/10 intensity level)
do 8 rounds total
#
There you have a total body strength / metabolic conditioning workout, modified for an injured left shoulder.
Again – I wouldn’t suggest you necessarily do today’s workout exactly as written, unless you have the exact same injury and are in the exact same stage of recovery as I am – which is unlikely.
It’s more to show that, hey – you CAN and SHOULD work around injuries.
But be sure to do it in an intelligent and safe way.
Want to get my Performance Nutrition Diet for free? Check out the 28 Day Jump Start program … just in time to get lean for Halloween ==>> FVT 28 Day Jump Start
Overview
The Performance Nutrition Diet is simple.
The premise is to eat very clean, cut out all low-quality foods, and change your life.
You do this over the course of a 28 or 30 day Challenge.
You can optionally start re-introducing dairy, grains, etc back after the challenge.
But just try eating this way for 28 days. See how great you feel. You probably won’t want to go back! 😉
Performance Nutrition Diet
DO eat:
– lean proteins like beef, chicken, pork, and eggs
– lots of vegetables
– some fruit
– nuts and seeds
– healthy fats
Do NOT eat:
– Refined carbohydrates – bread, pasta, cereal, etc
– Processed foods
– Refined sugars
– Liquid calories (fruit juice, soda, and alcohol) (you CAN have an optional glass of red wine in the evenings) (you can also have a cup of coffee or two in the morning)
For additional details and considerations, a full sample 7 day meal plan that tells you what to eat and how to eat it, a complete meal prep guide, and more, check out the full Performance Nutrition Diet plan. You can get it free right now with enrollment in our 28 Day Jump Start program => FVT 28 Day Jump Start
Get Lean for Halloween! – new 28 day training program now accepting applications:
We are looking for 22 more Sacramento – area women and men to join us.
This is specifically for new and returning (been away from FVT for at least 90 days).
Have You Heard Of The Summer + Holiday Double Whammy?
The summer is filled with BBQ’s, vacations, lots of gatherings with friends and family … and usually a little too much indulging.
And then in just a few months comes Thanksgiving and Christmas, which includes even more …
The reason Fall is sooo important is that strategic placement between summer and the holidays.
(We all know inside getting back at it won’t be any easier in January. Admit it.)
By ignoring the fall window, your body gets hit with the Summer + Holiday “Double Whammy”. This can put you behind the eight ball, as it were, when it comes to your health.
So … if your fitness (and nutrition) took a back seat this summer, we’re here to do something about it …
We are running a 28 Day “Lean for Halloween” fitness program.
You’ll get the personal workouts, the coaching, the done-for-you meal plans … everything you need to get, and stay, in top shape this fall.
Reply to this message. We’ll reply asap to learn a bit more about you and your goals, and to give you more info on the program and go from there.
