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
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.
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.
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 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!
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!
