Forest Vance Training, Inc.
New / returning clients:
I want to personally invite you in to try our 14 Day Jump Start program.
I have a new page up explaining more at this link:
https://www.forestvancetraining.com/14-day-jump-start-2019
Thanks!
– Forest Vance, owner, FVT Boot Camp and Personal Training
This short kettlebell workout seems simple – and it is! – but it’s also quite the challenge.
You’ll get around 100 total swings in, a nice cardio spike, and a great chance to work on your kettlebell form.
This is PERFECT to use at the end of your existing workout to finish strong.
Or, if you’re pressed for time, you can even use it as a stand-alone “mini” conditioning session.
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5 Minute Kettlebell Swing Workout
YOUR CHOICE:
– two hand swings
– one hand swings
Set the timer for 5 minutes.
First 30 seconds, you’ll do two hand OR one hand swings.
Second thirty seconds, you’ll do some “active recovery” (run in place or jumping jacks).
Repeat for 5 minutes total.
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FREE BEGINNER’S GUIDE TO KB TRAINING
In my Beginner’s Guide to Kettlebell Training, you’ll learn the basics of the safe and effective KB training. You’ll also get a sample workout to hone your skills.
Get it free for a limited time at the link below:
This is part two of an article series on the new FVT 14 Day “Rapid Shred” protocol.
(Link to the first post at the bottom of this article if you missed it)
If you follow the protocol exactly as outlined, you can expect to lose 2-3% of of your current bodyweight in 14 days.
We are going to be doing some methods you may be familiar with, some not.
Just trust the process, and let’s make it happen 🙂
14 DAY RAPID SHRED PROTOCOL – PART 2
“Visual food log” – everything you eat and drink, every day.
When people ask me the first thing they should do if they want to start losing fat, this is always it.
Not do extra cardio.
Not cut the carbs.
It’s LOG YOUR FOOD.
Because your DIET has WAAAY more impact on your fat loss results, than your activity level does.
Burning more calories each day, and building muscle so that your resting metabolism is faster, and all that kind of stuff IS important – and we’ll get to that in just a bit in this report.
But FIRST, if we can focus on your diet, we are going to be in business.
There are a lot of options for logging your food.
Most recently, I have been experimenting with doing a VISUAL food log – as in, taking a picture of everything I eat – and this has been working great. It’s very fast and easy, and it’s a super simple way to keep track. There are also apps out there – Bitesnap is one, there are also others – that will help you do this, and help you keep track of actual calories and macros easily as well.
This practice is going to build awareness of what you are eating, and when, and so much more.
You will understand the benefits when you do it.
Just do it!
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In part 3, we’ll talk about my “rules of lean eating”, where you’ll learn more about exactly WHAT foods you should be eating, for best results.
Stay tuned!
– Forest and the FVT Team
PS – Want more support and accountability in your 14 Day Rapid Shred process? Join us => FVT 14 Day “Spring Sprint”
PPS – Read part 1 of this article series at the link below if you missed it:
https://www.forestvancetraining.com/2019/02/14-day-rapid-shred-protocol-part-1.html
Pam has been a superstar client at FVT for the last several years.
In 2019 she is working towards new goals and is more fired up than ever!!
I wanted to share an update on her original success story that we published a couple of years ago.
Here is her full story – with some AMAZING before and after pictures.
YOU ROCK Pam, we appreciate you so much, and here is to your continued success!!!
– Forest and the FVT Team
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Meet Pam 🙂
I was working, trying to have kids, trying to have it all. I gained a ton of weight during fertility treatments and trying to have biological children (we adopted the best kids I could have ever hoped for!). However, I never really addressed my weight gain and what to do about it. And as anyone with kids knows, kid diets are very different from your pre-kid diets.
PAM – BEFORE FVT
And….I LOVE food…and carbs. My whole family loves food and especially sugary, carb heavy foods. They made me feel happy (and probably still do!). I hadn’t even realized how much weight I had gained on my 5’1” frame until most of my clothes in my closet weren’t fitting anymore. Then I was depressed, and that came with its whole own host of diet and exercise problems. I didn’t know where to start. Once my scale hit 180 pounds, I knew something HAD to change.
So, I always tell anyone who will listen just start walking. Then running even if just for a minute, then increase by a minute a week. And just don’t buy unhealthy snacks or sugars to keep at home – if you don’t have them you will have to get up, go out and go to a restaurant. And that is what I did – and I felt better emotionally and physically. But I did not know where to go from there. I was in my 40’s and had never been to a gym, had more weight to lose and didn’t know how to build muscle to improve my metabolism.
I searched on google and found a few gyms in Sacramento, and after contacting a few, decided to go meet Forest. He was great. He was welcoming, not shaming, and confident that I could reach my weight loss goals. I told him I had never lifted a dumbbell before, must less a kettlebell, but that was ok. The classes at FVT are small, tailored to you, and the instructors are incredible and give you personalized help and input. But they don’t let you slack off either. After training at FVT for about a year, my weight was in the 120’s – I COULD NOT BELIEVE IT! I was so happy both mentally and physically, and loved shopping for clothes again (including workout clothes!). I bought a bikini (ok like 10 of them), something I had not done in 20 years! I know it shouldn’t really matter, that we do love ourselves for who we are, but man it felt good. The next year, my husband and I did our first Spartan Race, a feat I would have never imagined for myself, and know I would not have done it without the support of Forest and the people at the gym. Everyone there is amazing.
PAM TODAY
I would say be consistent, don’t give up even when life throws you a curveball (or two), and believe that you are worth it, because you are. I am now working on very precise fitness goals – losing 50+ pounds was hard work for sure – but now I’m attacking my body fat percentage. I feel better, look better, have stopped needing to take blood pressure and cholesterol medications, and have so much more confidence (hello sundress season!). I am so glad I found Forest and his team who have never wavered in their commitment to my success, even as those goals change over the years.
Last week, we kicked off our 14 Day Spring Sprint program.
We had a few people go through the same “14 Day Rapid Shred” protocol we are using for the program in an internal testing group in the first weeks of 2019.
Here is an example of the results you might expect if you follow the plan we lay out – and hold you accountable to! – in the program:
“The 14th day of the 14 day shred. Pretty Happy l lost 7#’s and lowered my body weight fat by 2 points. Need to keep it up and stay with the program.”
– JM
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7 pounds in 2 weeks is awesome!!
Also – realistic and sustainable, which is what it’s all about.
Now here’s the deal: Spring is right around the corner.
It’s almost time to start breaking out those summer clothes.
Are you ready?
Or do you still need to put in a little more work?
Never fear, FVT is here with our 14 Day “Spring Sprint” Program.
We give you:
– The meal plan
– The workout plan
– The lifestyle and recovery plan
– The extra accountability
EVERYTHING you need to succeed.
Current clients can participate at no cost. New / returning clients can join for $99. HOWEVER – there are a couple of requirements you must meet, if you want to get invovled with this program:
1 – You must make the commitment to actually DO the protocol to the best of your ability.
Because if we’re going to share this with you, we want you to get results! And you have to be willing to actually put in the work if that’s going to happen ????
2 – You will need to commit to logging everything you eat and drink (we’ll show you a SUPER easy way to do that, btw) for the 14 days.
We give you a complete outline of what to eat and when to eat it – along with sample meal plans to follow – so that everything is laid out for you.
3 – You will need to commit to five times per week of workouts, for about 45 minutes each, for the 14 days. Three of these will be “HIPT” workouts at the FVT studio, and two will be basic walk / jog / run workouts you can do anywhere.
4 – You will need to commit to taking care of your body during the Challenge. This means getting plenty of sleep, possibly reducing your caffeine intake, possibly reducing your alcohol intake, etc.
5 – You will need to be friendly and coach-able.
This might be the most important requirement of all.
If we are going to be able to help you in the best way possible, you need to be positive and open to our suggestions.
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Click the link below, and fill out the form with your contact info. Put “SPRING SPRINT” in the subject line. We’ll get back to you ASAP to get you signed up:
https://www.emailmeform.com/builder/form/705723
Look forward to hearing from you, and here’s to getting you in top shape for Spring!
– Forest and the FVT Team
I am shaving my head on March 9th to raise funds for Childhood Cancer Research.
So for the month of February, we have decided that you can donate any amount to our Childhood Cancer Research charity effort and try a boot camp workout FREE!
IMPORTANT – we have specific times set aside for this, so you must register and get the appointment scheduled ahead of time. Click the link, enter your contact info, and we’ll reach out ASAP to schedule your workout:
https://forestvance.wufoo.com/forms/z1tzzce13aomfq/
Valid at both of our Land Park / Pocket – area locations.
Look forward to seeing you at a workout this week! 🙂
– Forest and the FVT Team
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New FVT T’s, Sweatshirts, Stickers + more are LIVE!
Limited edition run. First 25 orders get 15% off ALL items in the online store. Use coupon code FEB15 (expires after 1st 25 uses).
Get yours now!
This is part one of an article series on the new FVT 14 Day “Rapid Shred” protocol.
If you follow the protocol exactly as outlined, you can expect to lose 2-3% of of your current bodyweight in 14 days.
We are going to be doing some methods you may be familiar with, some not.
Just trust the process, and let’s make it happen 🙂
14 DAY RAPID SHRED PROTOCOL – PART 1
Eat 10 calories per pound of bodyweight per day
This is a very rough estimate of your caloric needs for fat loss – I FULLY admit that.
Actual needs will vary depending on your individual metabolism, your individual activity level, and much more.
BUT – the “10 calories per pound of bodyweight” rule has proven to be a surprisingly simple starting point over the years with clients that I have worked with.
All you do is this:
– Weigh yourself
– Multiply your current weight by 10
– That’s how many calories you get to eat each day
EXAMPLE
Weight = 150 pounds
Daily calorie allowance = 1500
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In part 2, we’ll talk more about a unique way to TRACK your intake, that makes it simple and fun.
Stay tuned!
– Forest and the FVT Team
PS – Want some accountability and support and coaching in your 14 Day Rapid Shred process? Check out this out => FVT 14 Day “Spring Sprint”
Spring Break is right around the corner!!
It’s almost time to start putting on those summer clothes.
So are you ready?
Or do you still need to put in a little more work?
Never fear, FVT is here with our 14 Day “Spring Sprint” Program.
We give you:
– The meal plan
– The workout plan
– The lifestyle and recovery plan
– The extra accountability
EVERYTHING you need to succeed.
Current clients can participate at no cost.
New / returning clients can join for $99.
HOWEVER – there are a couple of requirements you must meet, if you want to get involved with this program:
1 – You must make the commitment to actually DO the protocol to the best of your ability.
Because if we’re going to share this with you, we want you to get results! And you have to be willing to actually put in the work if that’s going to happen ????
2 – You will need to commit to logging everything you eat and drink (we’ll show you a SUPER easy way to do that, btw) for the 14 days.
We give you a complete outline of what to eat and when to eat it – along with sample meal plans to follow – so that everything is laid out for you.
3 – You will need to commit to five times per week of workouts, for about 45 minutes each, for the 14 days. Three of these will be “HIPT” workouts at the FVT studio, and two will be basic walk / jog / run workouts you can do anywhere.
4 – You will need to commit to taking care of your body during the Challenge. This means getting plenty of sleep, possibly reducing your caffeine intake, possibly reducing your alcohol intake, etc.
6 – You will need to be friendly and coach-able.
This might be the most important requirement of all.
If we are going to be able to help you in the best way possible, you need to be positive and open to our suggestions.
#
NEW CLIENTS – click the link below, and fill out the form with your contact info. Put “SPRING SPRINT” in the subject line. We’ll get back to you ASAP to get you signed up:
+ END OF MONTH DEADLINE: program closes March 31st, 2019 – apply now!
https://www.emailmeform.com/builder/form/705723
EXISTING CLIENTS – shoot us a message or let us know at your next workout, and we’ll get you all set up.
Look forward to hearing from you, and here’s to getting you in top shape for Spring!
– Forest and the FVT Team