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.
We’re opening our 14 Day Jump Startprogram back up for new and returning clients this month, wanted to post here and make sure you knew about it.
You get:
– 6 workouts over two weeks – in of our regularly scheduled boot camps workouts – A copy of our 14 Day Rapid Results Meal Plan – takes out all the guesswork, and shows you exactly what and how to eat to get fast results – Before / After Body Comp Assessment – so that you can get a true starting point on your fitness, as well as measure your results
It’s a great way to “test drive” our group training program, without the commitment.
If you’re interested, fill out the form linked below, and we’ll get back to you ASAP:
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
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.
Heis 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.
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.
