I got the chance to lead the warm up at the Matsuyama 5k Fun Run in Greenhaven / Pocket on the 4th – it was a lot of fun:
Then, I popped over to our Land Park / Midtown location and lead a great workout with a great group (I’ll link up the actual workout we did at the bottom of this post if you want to check it out).
Today, I want to let you know that the Buddy Challenge we’ve been working on for the last couple of weeks is LIVE, and open for registration:
This will be the first time doing something like this, I am really looking forward to it.
You get 1) TONS of accountability and focus, to help you reach your summer goals 2) extra boot camps for the 21 days of the Challenge 3) a cool special-edition T shirt!
We are going to open registration for our 1st ever “Buddy Challenge” next week.
In the meantime, check out more details on how it will work.
And if you’re interested, stay tuned!
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The Buddy Challenge!
This challenge is designed to be fun and engaging for you and your Buddy. It is a 21-day challenge that keeps each person accountable to process goals, goals other than weight loss, fat loss, and muscle gain.
The process goals will help you to reach your larger outcome goal and learn to build new and better habits!
Here are the details:
— 21 days
— 2-person teams
— 3-process goals each
— Proof that you accomplished them (listed and checked off by coaching staff)
— Prize for winners (T-shirt)
— Accountability System
— Goal Setting Sheet
— Fun “super workout” for winners at the end
Sample Goal Setting Sheet
Outcome goal: The larger goal, the end point. When you have a clear vision as to what you really want. Goal setting is not fantasy. It is about adding deadlines on your dreams, accepting ownership of your future, and identifying the actions you must take.
Identify Outcome Goal:
I would like to lose 12lbs in 30 days.
Process Goals: The small process goals that will support the achievement of your outcome goals. These will help you to get laser focused and achieve your dreams!
Process Goal #1: Complete food journal 6 days per week.
Process Goal #2: Go to sleep at 10pm and wake at 5am daily.
Process Goal #3: Only 1 free meal weekly.
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Choose a “Buddy”
This should be someone you know and trust that will hold you accountable to your goals. You gain as much benefit as the person you are helping. You will learn just as much as they will. So get out there, take those goals, and share them with the right person.
Sample Accountability System
You can track the process goals any way you choose but here are some suggestions:
— Keep a signed record of completed goal.
–Take a picture of goal: ex. (Going to sleep at 10pm)
— Have your buddy sign on off on the goal daily or weekly.
— Verbally promise that goal is complete to your buddy.
— Daily or weekly phone calls.
All 21 days must be tracked and turned in!
Beginning and Ending goal sheets must be turned into respective coaches and check off for completion.
Everything is on the honor system, if the goals are completed the challengers will get a FREE T-shirt representing their victories!
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Pretty cool, right?
It’s going to be a lot of fun … and more importantly, it will help you finally build the habits and get the RESULTS you are looking for!!
It’s going to be an awesome way to stay on track and hit your goals this summer.
And, based on recent survey results, we think it’s going to be JUST what so many people need 🙂
Registration will be opening very soon … we are tentatively looking at getting started in the 2nd or 3rd week in July! … but in the meantime, I want to explain a bit more about how it will be set up, and why I think it will work so well.
What the Buddy Challenge will focus on is process goals.
You see, setting results-oriented goals can be great.
But the problem comes when we become obsessed with the results, we want and forget about the process that will get us there.
The thing that initially motivated us to take action, can end up putting us in the wrong mindset, and encouraging the wrong behaviors.
So instead, we focus on the process.
This will be a 21 day Challenge, and you do it with a buddy to hold you accountable.
We help you set the process goals, BASED on your end results-oriented goals … and we have an agreement you sign with your buddy to hold you accountable and much more … but here’s what it might look like:
Results goal: Lose 6 pounds in the next 21 days
Process goal: Log food daily, eat 1500 calories per day or less
or
Results goal: Increase daily energy level from 5/10 to 8/10
Process goal: Go to bed by 10 pm every night
You get the idea 🙂
Simple – but great, and highly effective … ESPECIALLY when you have the ACCOUNTABILITY to make it happen, as part of a Challenge like this.
And we’ll be opening registration for the Buddy Challenge very soon!
-Forest Vance Owner, FVT Boot Camp and Personal Training\
First off – THANKS to all who took the time to respond to the informal “survey” we put out earlier this week.
Perhaps the biggest re-curring theme we saw was this:
1 – People seem to be pretty happy overall with the workouts they are getting at FVT – the program itself, the vibe, the community, the support – everything!
2 – The REST of the time, OUTSIDE of their two, three, four weekly workouts – is what needs more work. Nutrition, extra cardio workouts, etc.
SO – we thought, what might be kind of fun for the summer – AND something that would seriously help folks with their goals! – is to run a Buddy Challenge.W
Here’s how it would work:
21 day Challenge that keeps each person accountable to process goals (goals other than weight loss, fat loss, and muscle gain).
The process goals will help you to reach your larger outcome goal and learn to build new and better habits!
Each person sets three process goals (eg – log your food daily, go to bed at 10pm each night, etc)
You get several layers of accountability from your buddy AND from our coaching staff to stay on track and accomplish them (details to come)
Prize for winners (T-shirt)
We’d probably throw in an extra boot camp each week during the Challenge – to get you even more involved and enhance results
We’d do something fun as a group – BBQ, hike, etc – at the end to celebrate!
There would be some kind of cost to participate – to account for making the T shirts, running the extra training sessions, coaching, etc – but we’d do our best to keep it reasonable and fair.
We could even throw in an option for new/returning clients who wanted to participate.
Would you be interested?
Let us know!
If we have enough folks that want to do it, we’ll make it happen!
We are on a mission to help 100 people in the Sacramento area get into the best shape of their lives this summer!
We are on a mission to help 100 people in the Sacramento area get into the best shape of their lives this summer!
And to do this, we are giving away my brand new “Best Shape Blueprint” program for just $1 to anyone who is finally ready to reach their fitness goals.
The Best Shape Blueprint is the full plan you need to get into top shape. It includes:
1 – “Zero Equipment Workout for Fat Loss” – A workout routine that’s both suitable for all fitness levels, and that you can do any time, any place, zero equipment required.
2 – “The Performance Nutrition Diet” – A full meal plan that’s both easy and enjoyable to follow, AND that gets you fast fat loss results.
If you want the “Best Shape Blueprint”, just reply to this message, and I’ll send you the link to get it for $1.
My #1 goal with this project is truly to help 100 people in the Sacramento area get in the best shape of their lives this summer.
It’s open to all current Sacramento-area residents – new clients, old clients, existing clients, friends, family – ANYONE who wants to get into awesome shape.
I stand behind this program 100%, and believe that it’s a game-changer.
I also think that once you get going on it and see results, you may – now or in the future – want to work with us at one of our studios to take things to the next level. That’s another motivation for doing this project.
So again – the one requirement here is that you must be here local in the Sacramento area to take advantage of this offer.
You can get my new Best Shape Blueprint for just $1 for a limited time as part of our Mission 100 project. It includes BOTH my Zero Equipment for Fat Loss program AND my Performance Nutrition Diet plan.
Just reply to this message, and I’ll send you the link to get it for $1.
To your success!
-Forest Vance Owner, FVT Boot Camp and Personal Training ForestVanceTraining.com
If you have always wanted to try Yoga, but didn’t know where to start, our upcoming 6 week beginner Yoga series at FVT is the program for you ????
It’s an introduction to Yoga, designed specifically for beginners!
This program is open to all women and men in Sacramento who wants to learn the basics and fundamentals of yoga, while building a solid foundation and enjoying all the benefits.
Here’s the basics of what classes will involve, and what we will cover:
— Beginning meditation and breath work
— Warm up with a series of sun salutations
— Introduction to standing postures
— Work toward a main “goal” pose each class
— Cool down into a silent or guided svasana
— A combination of standing, seated and supine poses
— The “why” behind each pose; how is it serving us
— Correct alignment of poses found in any yoga class
— How to safely get into and get out of each pose and how to avoid injury
— How to find your way; making yoga work for you, adding challenge or making modifications
— How to build a home practice
Scheduled dates and times are:
— Weds, June 5th, 6-7pm
— Weds, June 12th, 6-7pm
— Weds, June 19th, 6-7pm
— Weds, June 26th, 6-7pm
— Weds, July 3rd, 6-7pm
— Weds, July 10th, 6-7pm
All classes will be held at our 1530 X Street location.
Can’t make one of the scheduled times? You are welcome to make up any missed sessions at our regularly scheduled Friday 6pm Restorative Yoga class within the same 6 week time frame.
Our 6 week Beginner Yoga series kicks off this Wednesday, June 5th @ 6pm!
