Lose 6 pounds in the next 21 days

We are going ahead with the Buddy Challenge!

More info if you missed the initial post on this here: http://www.forestvancetraining.com/2019/06/fvt-buddy-challenge.html

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\

FVT Buddy Challenge

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!

Cheers, have a great week –

-Forest and the FVT Team

quick favor?

One of the top values we are dedicated to at FVT is continuous improvement.

We are committed to learning and getting feedback and making everything we do BETTER – each day, week, month, and year.

SO – I am asking a super quick favor, with an informal survey.

This will GREATLY help us, help you!

You don’t have to click a link, or go anywhere special. Just reply directly to this message, and let us know:

1 – Your #1 fitness goal(s) right now

2 – Your biggest obstacle(s) keeping you from reaching your goal or goals.

We are going to use this information to bring you better and more specific content on our blog, email newsletter, social media, etc.

We will also use it to improve our training program and the various services and products we offer.

Thank you in advance for your help, and look forward to hearing from you!

-Forest and the FVT Team

Mission 100: Get your “Best Shape Blueprint”

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

6 Week Beginner Yoga – Last Chance to Sign Up

Our 6 week Beginner Yoga series kicks off this Wednesday, June 5th @ 6pm!

Details and sign up now here.

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!

Details and sign up now here.

See you soon!

-Forest and the FVT Team

10 Minute Single KB Workout

Sometimes, you only have 10 minutes to get your workout.

If you want to:

  • Work all your major muscle groups
  • Get some cardio AND strength work, all at the same time
  • Feel like you actually did something productive, in a very short amount of time

I would argue that kettlebells are the best tool for the job.

Check out this 10 Minute Single KB Workout – it’s one of my favorites of all time:

Get as many rounds as possible in 10 minutes of:

– 5 burpees
– 5 alternating goblet lunges
– 10 push ups
– 10 kettlebell swings
– 20 jumping jacks

You can do this any time, any place. All you need is a single kettlebell, a small space, and a positive attitude!

Here’s to your continued success –

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

PS – Get dozens more kettlebell workouts you can do any time, any place, with just a single kettlebell, and in 20 minutes or less, HERE

6 Week Yoga Challenge

I have been doing Yoga pretty consistently now for a little over 6 weeks.

Typically, I take one 75 minute in-person class per week, and then do a short 15-20 minute home practice in the mornings, an additional two or three times per week.

I can tell you – it is helping me BIG time as I ramp up my training and prep for a 12-14 hour, 30-mile-plus Obstacle / Endurance event this fall.

Here are the specific ways it has helped:

  • I feel better – less pain, more mobility – throughout the day
  • It’s improving my lifts – moving better is actually making things like deadlifting and kettlebell swings easier and smoother
  • I am running now with less pain (maybe because my hips are so tight and the regular Yoga is helping?)
  • My midsection feels flatter and stronger and more defined

So here is my challenge to YOU:

If you haven’t already, sign up for our upcoming 6 Week Beginner Yoga Series!

You’ll be at the studio practicing with us once per week, starting next Wednesday, June 5th.

Do that, plus a couple of short 15-20 minute home practice sessions in the mornings, for six weeks – on top of what you’re already doing in the gym.

Take note of how you’re doing at the beginning, and improvements you see by the end.

Sign up for the series now at the link below (still discounted for the next 8 to sign up):

6 Week Beginner Yoga Series @ FVT

And look forward to seeing you there!

-Forest and the FVT Team

15 Minute Morning Yoga Practice (video)

In the spirit of our upcoming 6 Week Beginner Yoga Series (only 2 spots left as I write this at discount pricing – register now HERE), I wanted to share with you a 15 minute morning yoga practice.

It’s very short and very basic, but is a GREAT way to start your day.

Of course – if you join us for our 6 week series, you’ll learn much more, get hands-on instruction on technique, understand the background of why you’re doing what, and MUCH more – but this is a great start.

Check it out at the link below (this is a share link – bonus I get as part of a paid membership I personally have, so once you click the link, you will have 24 hours to watch the video): https://give.gaia.com/cjw87cx4t00at01p16bf1sx2e

Enjoy!

-Forest and the FVT Team

PS – Details and sign up for our upcoming 6 week Beginner Yoga series HERE – just 2 spots left at discount pricing!