Happy Thanksgiving from Forest and the FVT Team!
Fund Raising This Week @ FVT for Camp Fire Relief
Since the Camp Fire erupted November 8 in Butte County, it has killed 77 people and destroyed more than 10,500 homes.
And as of earlier this morning, Monday, November 19th, reports say it’s not even halfway done burning yet, and that it probably won’t be fully contained until November 30.
We hear from those most affected that donations of money are the best way to help. So we are going to do a special fund raising effort at FVT, all this week.
All funds raised will go to the Camp Fire Relief Fund. This fund assists the many community organizations serving evacuees and first responders. (Details on how the funds will be spent, who has received support from this fund so far, and more can be found HERE)
To minimize fees and get the funds where they need to go as quickly as possible, please simply bring cash or check to either of our studio locations. Make checks out to: NVCF Camp Fire Relief
We are also going to designate our boot camp happening this Friday at 915 am for the effort. ALL are invited to this workout – current clients, friends, family members, ANYone in the greater Sacramento community who’d like to support the cause.
++ NEW / INACTIVE CLIENTS – please send us a message HERE letting know you’re planning on attending, and we’ll be sure to save you a spot ++
++ CURRENT CLIENTS PLANNING ON COMING TO THIS REGULARLY SCHEDULED BOOT CAMP TIME – we would love for you to contribute, but it is not required for you to attend. Simply sign up in our online scheduling system as you normally would ++
Thanks, hope to see you there –
– Forest and the FVT Team
Looking for 8-10 more folks at both our 1530 X Street and 7485 Rush River Drive locations to join
We are still looking for 8-10 more men and women at both our 1530 X Street and 7485 Rush River Drive locations to join us for this special “Holiday Shred” 21 Day Challenge!
Most people think – “I’ll wait ’till the New Year” –
But contrary to popular belief, the Holiday season is one of the BEST times to start a new workout program.
Because when you join us for our 21 Day Holiday Shred Challenge, you’re going to get:
— The meal that tells you exactly what to eat and when to eat it – and this is a DO-able approach, that you can follow ANY time of year, that has worked for thousands of clients we’ve worked with over the last 12 years in the Sacramento area
— The fun, high-powered workouts that are going to help you take your gains to the next level
— The RESULTS that you know you deserve from all your hard work! At the end of the day, THIS is what it’s all about, and it’s our #1 priority for you in this Challenge (and always)
The ONLY catch is – we start the week after Thanksgiving! So you only have a few days left to sign up.
Click the link below, fill out the interest form, we’ll get back to you ASAP:
http://bit.ly/fvt21dayholidayshredapp
Look forward to hearing from you!
– Forest Vance
Owner, FVT Boot Camp and Training
1530 X Street
(video) Hip Flexor Stretches, Exercises, Drills & Warm Up Tips
Most people sit too much.
And what happens when we go from spending all that time in that forward, slumped position, to standing?
All the muscles in the front of the body STAY tight, flexed, and crunched.
And then we go to do our KB swings or deadlifts or whatever other forward flexing exercise, without really addressing that or warming up or preparing ourselves in any specific way …
… and you can’t get into correct position, and we also end up getting pain, and on-going issues.
THIS IS A PROBLEM.
So first, I have a video I want you to watch.
It is from coach Brian over at Critical Bench with some Hip Flexor Stretches, Exercises, Drills & Warm Up Tips.
Then, if you are serious about addressing the issue, I also recommend you get the Unlock My Hip Flexors program (linked HERE, more info below)
Many people have called the psoas (hip flexors) your body’s most powerful “hidden survival muscle”.
But if it’s too tight, undertrained or locked up it can contribute to issues such as:
– Nagging Joint Pain
– Bad Posture
– Trouble Sleeping
– Sluggishness
– High Anxiety
– Digestive Problems
– Weakened Immune System
– Circulatory Issues
– Loss of Sexual-Performance
– Lack of Explosiveness in the Gym
“Unlock your Hip Flexors” gives you a practical, easy-to-follow program you can use TODAY for instantly releasing your hip flexors for more strength, better health and all day energy.
Inside the program, you’ll discover:
– Exactly how to target those hard-to-reach muscles with detailed, step-by-step walk-through videos of every single Key Move
– The No.1 single most important element of human body posture and why your hips hold the key to peak performance
– The true impact of your body’s “Mighty Muscle” and how it is really affecting your physical, emotional and spiritual well being
– How your body’s natural survival response has been tricked into permanent “danger” mode, and how you can switch it off to see faster fat loss and more energy
– The main causes for your psoas muscle to change structure, a major danger sign for your body
And SO much more.
Click the link below to get the full “Unlock your Hip Flexors” program now:
To your success! –
– Forest Vance
ForestVance.com
[FVT client success story] “Kickin’ Butt!”
Gina S said after her first week at FVT:
“Today was my 4th workout and I’m loving the challenge! So much that I have signed up for one year. The trainers I’ve had so far are very good and encouraging! Love the small groups and the friendly vibe. So happy to have this in our ‘hood!”
Thanks Gina!
Learn more about how we might be able to help you in reaching your fitness goals at the link below:
– Forest and the FVT Team
See MANY more client success stories from the last 10 years at the links below:
https://www.forestvancetraining.com/category/client-success-stories
Nov 14th KB Basics Workshop @ FVT – Sign Up Now
This special event is for YOU if:
- You are new to kettlebells, and you want to learn the basics of training with them safely and effectively
- You have trained with kettlebells for a short, or even long while, and want to refine and improve your form
- You love training with kettlebells and want to take this unique opportunity to get together and work out with like-minded people
Forest will cover the basics of the swing, the get up, the squat, the clean, the press, and the snatch.
Space is limited to first 10 to sign up. Do so now at the link below:
KB Basics Workshop @ FVT (1530 X Street location) – Weds, Nov 14th, 6-8pm
Hope to see you there!
– Forest and the FVT Team
FVT Top Diet Mistake #2 – Cutting Calories the WRONG Way (and how to do it right)
My short pro football career – “cup of coffee” in the NFL as some might say – ended in 2005.
I played offensive line, and had hovered around 300 pounds for years.
When I decided to officially “retire” and move on to the next phase of life, I quickly realized that I didn’t need or want to be walking around at that size anymore.
And I knew a LOT of getting my weight down was going to be about changing my diet.
I remember the first few weeks – it was MISERABLE!!
lol
I DID drop weight fast, but I was STARVING.
I had been used to eating a LOT of calories – 4000++ daily – and here I was all of a sudden at probably 2000 or 2500.
But then, I figured out how to changed things up, and I was all of sudden able to go from starving all day, to being just slightly hungry, if not at all.
You see, the mistake I was making – and one we see SO many people do as well – is that I was focusing on the wrong TYPE of foods.
I was still eating breads, pastas, sugar, you name it – I was just hitting my calorie target.
And the truth is, as long as you are strict about tracking and hitting your calorie goals, you CAN lose weight this way.
But it’s TOUGH to stick to, because you are hungry all the time!!
Here’s a BETTER approach:
1 – Eat lean protein at every meal
Include a lean protein source at every meal. This could be poultry, fish, egg(s), protein powder, etc. This will give you the fuel you need and help you stay full.
2 – Eat veggies and/or fruits at every meal
Your primary carbohydrate source should be veggies and/or fruits. Your goal is to include one of these at every meal as well. You can get WAY more full on veggies and fruits than on breads or crackers or chips or whatever else!
3 – Eat a “good” fat at every meal
Finish off each meal with a “dash” of good fat like nuts, seeds, olive oil, avocado, etc. This will also help you a LOT with satiety.
4 – Minimize your starches and processed carbohydrates
Keep your intake of things like bread, pasta, crackers, etc. to a minimum.
5 – REALLY minimize your sugar intake
Rarely, if ever, eat sugar. Period. You get the UP … and then the down … and all of a sudden want to eat again 🙂
6 – Drink about half of your body weight in oz. of water per day
So if you weigh 150 pounds, you should shoot for about 75 oz. of water per day (nine or ten eight ounce glasses). Sometimes, when you *think* you are hungry, you’re actually just a little dehydrated.
7 – Follow the “90%” rule
This rule says that you need to be “on” with the seven rules 90% of the time to see progress. For example, if you eat three times per day, seven days per week … no more than two of your meals can break these rules.
These “cheat” meals actually HELP you, have something to look forward to, and stay on the plan, the rest of the time.
#
Focusing on the right foods can make ALL the difference when you are trying to diet down.
Incorporate the tips I covered in today’s article, and see if they help.
’till next time –
– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVance.com
PS – I recommend the Underground Fat Loss Manual as a complete program to help you rapidly lose bodyfat:
It is on sale this week.
And, when you order it thru my recommendation, I am going to send you nine separate 7 day meal plans, designed by a registered dietician, for free.
You’ll get 1500, 1750, and 2000 calorie versions of:
– 7 day Paleo plans
– 7 day Vegetarian plans
– 7 day “General Balanced” plans
Just order using the link below:
http://bit.ly/undfatlossnov184
Forward your receipt to fvtraininfo (at) gmail.com
And we’ll send you the bonus meal plans 🙂
21 Day Holiday Shred
The 2018 FVT 21 Day Holiday Shred Challenge is now officially open for registration!
DETAILS
— Kicks off Monday, Nov 26th
— Finishes Monday, Dec 17th
++We’ll have a SEPARATE kick off meeting / boot camp at each location, BOTH going at the SAME TIME that day (Pocket folks will be with Donald, Land Park folks will be with Forest)++
— We give you the meal plans you need to get results – you’ll know exactly what to eat, and when to eat it.
— We’ll hold you accountable during the Challenge so that you make awesome progress. We have a special Challengers-only group where you’ll check in after your daily workouts, and much more.
— During the Challenge, existing clients get 3 BONUS boot camp workouts, and new clients get 6 or 9 BONUS boot camp workouts (see pricing options below). We offer training times at 6am, 915am, 5pm, and 6pm most days of the week. These can be used at any regularly scheduled boot camp time.
— Challenge winners are eligible for prizes! 1st prize – based on total weight, inches, and body fat lost during the 21 days – gets their choice of an Amazon Echo OR 1 month of unlimited boot camp at FVT. 2nd place gets the prize 1st does not pick.
EXISTING CLIENTS – Includes Meal Plan, Accountability Group, Kick Off Boot Camp, Finish Strong Boot Camp, 3 BONUS Boot Camp Workouts during 21 Days, Prize Eligibility – $67
If you are an existing client – as in you are currently signed up for one of our on-going programs and are currently training at one of our studios on a regular basis – and you are ready to sign up now, use the link below:
http://nanacast.com/vp/10006340/
NEW CLIENTS, 2x per week option – Includes Meal Plan, Accountability Group, Kick Off Boot Camp, Finish Strong Boot Camp, 3 BONUS Boot Camp Workouts during 21 Days, Prize Eligibility – $97
NEW CLIENTS, 3x per week option – Includes Meal Plan, Accountability Group, Kick Off Boot Camp, Finish Strong Boot Camp, 6 BONUS Boot Camp Workouts during 21 Days, Prize Eligibility – $147
If you are new to FVT, OR are returning after some time away, please click the link below and fill out the short interest form. We want to touch base with you before you sign up to make sure it’s a perfect fit for what you are looking to accomplish:
http://bit.ly/fvt21dayholidayshredapp
Look forward to working with you in this special program!
– Forest and the FVT Team