The Buddy Challenge is coming up quick!

Kick-off is next Wednesday the 24th at 6pm.

Part of the idea with this Challenge is to be able to invite a family member, friend, co-worker, etc (we have a special option just for new and returning FVT clients!)

So, I wanted to give you a little note that you could just copy, paste, and send to your buddy.

If you know someone that has mentioned they might want to try FVT, this is a SUPER easy way – and great reason! – to let them know:

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SUBJECT LINE

21 day workout Challenge

BODY

Hey (put their name here)

How are you?

Hey – remember the boot camp place we were talking about, FVT?

If you are interested in giving it a try, they are doing a 21 day “Buddy Challenge” thing I thought I’d forward info on your way.

For new clients (like you would be), you end up getting 6 workouts over the course of three weeks.

You also get a meal plan and a few other things to go with it to kind of give you a “jump start” on your fitness goals .

Details are at this link: http://nanacast.com/vp/10006761/

If you are interested, let me know – I will connect you with Forest, the owner, and you guys can chat and figure out if it’s a fit and go from there.

Thanks, talk to you soon!

(sign off / put your name here)

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Just copy and paste the email above – and/or tweak as needed of course – to invite your friend, family member, or co-worker to FVT.

And we hope that YOU TOO can join us for the upcoming Buddy Challenge!

-Forest and the FVT Team

You-Go-I-Go Partner Workout

It’s a tough one, but done with a partner it gives you that extra push we all need:

15 Min AMRAP (as many rounds as possible)

Partner A completes exercise one as partner B rests; partner B completes exercise one as partner A rests; repeat for exercise two / full sequence / cycle through for 15 mins:

-5 one arm KB swings per side

-5 burpees

-10 bodyweight squats

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We still have some spots open for our upcoming Buddy Challenge, click this link for more info and to register now: http://nanacast.com/vp/10006761/

If you are looking for more accountability, faster results, and possibly get your first pull up, this is the challenge for you 🙂

-The FVT Team

Okay, time for real talk.

Three questions:

1 – What is your biggest fitness goal right now?

2 – Are you making daily progress towards it?

3 – If not – why?

If I look at the goals boards we have up at our studios, by the most common goal is fat loss. So let’s use that as an example.

If your goal is fat loss, and you’re not making daily progress towards it – as in, when you get on the scale, your weight is consistently going down each week – you need to ask yourself WHY.

(Hint: it’s probably your diet.)

So let’s say that you want to lose body fat, but you’re not on a consistent basis.

And let’s say that we’ve determinded it’s your diet that’s the biggest factor holding you back.

Is it a lack of knowledge that’s the issue?

Or is it more a matter of you knowing what to do – but more having a hard time actually DOING it on a regular basis?

So you are pretty dialed in during the day, but then you get home and eat dinner and then snack for two hours afterwards.

Or you go out to eat most every day, and end up adding a lot of empty calories to your diet.

Or maybe you have a few too many alcoholic drinks on the weekends.

Or whatever else.

Listen – if you know what to do, but you need the accountability and support to actually DO it on a consistent basis – the upcoming Buddy Challenge is SPECIFICALLY for you!

It starts Weds, July 24th.

It’s a 21 day Challenge that keeps each person accountable to process goals (goals other than weight loss, fat loss, and muscle gain).

And the process goals will help you to reach your larger outcome goal and learn to build new and better habits!

More details and sign up here: http://nanacast.com/vp/10006761/

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.

Current clients get an extra boot camp each week during the Challenge (3 total) – to get you even more involved and enhance results.

Plus, we have a prize for winners (special edition T-shirt)!

But we’re starting soon, and spots are limited.

So get all the details and grab your spot at this link: http://nanacast.com/vp/10006761/

See you at the kick-off!

-Forest and the FVT Team

For today’s workout, we have a bodyweight complex for the upper body!

You can do this sequence 3 to 5 times to finish off your regular daily training session strong, OR it can be a stand-alone upper body workout in itself in a pinch!

With the complex concept, what we normally do is string together exercises, and keep time under tension on the working muscles. Typically, we’d do a complex with dumbbells, or kettlebells, or a barbell.

But today, we’re going to do it with your bodyweight!

So we’ll get the same effect, but with zero added equipment.

Let’s get right into it:

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Bodyweight Complex – Upper Body

Do three to five rounds of the sequence below. “Flow” from one movement to the next, taking zero rest between exercises. Take 60-90 seconds rest between rounds:

• 25 mountain climbers
• 15 push ups
• 8 spiderman climbs
• 5 burpees

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Confused where to start, OR where to go next, on your health and fitness journey?

Step 1 is to understand where you currently score across the 8 Fitness Indicators.

Start your journey toward your personal fitness breakthrough by completing your Fitness Scorecard today: http://bit.ly/fvtfitnesscorecard

Hey, Happy Monday!

Hope you had a great Holiday weekend 🙂

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:

=> FVT Summer 2019 Buddy Challenge

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!

Details and sign up here:

=> FVT Summer 2019 Buddy Challenge

And hurry – the Challenge kicks off very soon!

-Forest Vance, Owner, FVT Boot Camp and Personal Training

PS – Here’s the link to the workout we did on the 4th if you want to check it out:

=> 1776 Rep 4th of July Bodyweight Workout