Our FVT Fall 2018 Transformation Challenge is LIVE! …
… and we are looking for 20 highly motivated Sacramento men and women to join us for this exciting new program.
Here are the details:
– Starts Weds, Sept 5th
– Ends Weds, Oct 17th
– Current clients get 1 bonus boot camp workout per week during the Challenge
– New or returning clients get 3 boot camp workouts per week during the Challenge
– Bonus assigned conditioning workouts outside of boot camp
– Detailed nutrition plan to follow during the Challenge
– Daily accountability and check ins
– Weekly weigh-ins during the Challenge
– Workout, nutrition, lifestyle “Mini” challenges throughout (such as – how many bodyweight squats you can do in 24 hours, how many steps can you get in a week, and much more)
If you are ready to commit and make a serious change, this is for YOU!
Apply now at the link below. We’ll review your application, make sure it’s a good fit, and get back to you ASAP:
Have you ever had the “Peanut Butter Moo’d” smoothie at Jamba Juice?
It’s SOOOO good!!
Tragically, it’s horrible for you 🙂
But not to fear! I have a great alternative.
This recipe takes *almost* as good – but has about 700 less calories, has a LOT less sugar, and is probably 1/4 the cost:
PB and Banana Chocolate Smoothie
What you need:
1 cup cold water
1 large banana, peeled and cut into pieces
2 tbsp peanut butter
3 ice cubes
1 scoop Previnex Nourify PLUS Vegan Protein – Chocolate (Use my special code “FitnessMonster” at checkout, and you’ll get 15% off: Previnex Nourify PLUS Vegan Protein)
How to make it:
Pour the water into the blender.
Add the scoop of Previnex Nourify PLUS Vegan Protein – Chocolate.
Add the banana and peanut butter.
Carefully place the ice cubes into the blender.
Blend until smooth (approx 30 sec).
If you are looking for a fast and simple healthy meal or snack, a protein smoothie is hard to beat.
I recommend Previnex Nourify PLUS Vegan Protein. It’s Gluten free, soy free & dairy free. It’s got 21g of vegan protein per serving. And there are no added sugar or artificial sweeteners.
Use my special code “FitnessMonster” at checkout, and you’ll get 15% off:
PLUS, I will send you the “Top 40 Smoothie Recipes” ebook FREE if you order a can of Previnex Nourify PLUS Vegan Protein (Chocolate OR Vanilla flavor) through my recommendation.
You’ll discover 39 recipes like this one, including:
Peach and Almond OJ
Energize Me Smoothie
An Eskimos Favorite
A Great American Smoothie
Pick Me Up Smoothie
I Need Chocolate Smoothie
Cheesecake in A Glass
Peppermint Stick
And many more!
Just buy through the link in this message, email your purchase receipt to forest (at) forestvancetraining.com, and we’ll send you the bonus 🙂
To your success! –
– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Certified Fitness Nutrition Coach
Fall 2018 42 Day Challenge registration opens next week!
Mark your calendar, and stay tuned.
We are SUPER pumped, because this Challenge is going to be different and better than anything we have ever done before. It will incorporate not only exercise and diet, but things like:
– Assigned conditioning workouts outside of boot camp
– Weekly / daily physical challenges (how many bodyweight squats you can do in 24 hours, how many steps can you get in a week)
– Weekly / daily rest target (7-8 hours sleep / night)
– Weekly / daily hydration goals (1/2 your bodyweight in oz water per day)
– Daily accountability / check-ins
So that in 6 weeks time, you can end up not only in great physical shape, but learn how to get your mind right, dig deep, and truly become a better version of yourself!
In the meantime, I would love to get your feedback. Just reply to this message, and let me know:
1 – What is your #1 fitness goal for the rest of 2018?
2 – What is your #1 challenge in the way of reaching it?
I will keep your answers in mind as we finalize structure and design of the Challenge, and figure out how we can best help you solve your problems and help you reach your goals.
Thanks for the help, to your success! –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
The kettlebell snatch is a great exercise. It can help you shred fat and build your conditioning levels, FAST!
But, it’s also somewhat technical, and the form can be tricky to learn.
In today’s video, I cover one common mistake (and fix) that will help you improve your technique so that you can get all the benefits of the movement, and stay injury-free.
A common mistake when performing the kettlebell snatch is letting the ‘bell get too far away from the body on the downswing.
What you want to be doing is keeping the KB close to your frame of your body the entire time that you do the exercise.
“Goosenecking”, or flipping the KB quickly with your hand and wrist, at the top of the move to initiate the downswing, will really help with this.
Another thing that really helped me keep the arc of the KB tight when I was first learning the exercise was to imagine that I was throwing the kettlebell through my stomach, and then getting the hips out of the way at the last minute.
Remember – you want to keep the KB close to your frame of your body during the snatch. This will make the exercise safer and more effective. Try these simple tips and see improvements starting today! 🙂
– Forest and the FVT Team
PS – MARK YOUR CALENDAR
We are going to do a 42 day / 6 week Challenge at FVT this Fall, and it is going to be different and better than anything we have ever done before!
We’ll be opening regisration very soon, and the Challenge will officially start the week after Labor Day weekend.
It will incorporate not only exercise and diet, but things like:
– Assigned conditioning workouts outside of boot camp
– Weekly / daily physical challenges (how many bodyweight squats you can do in 24 hours, how many steps can you get in a week)
– Weekly / daily rest target (7-8 hours sleep / night)
– Weekly / daily hydration goals (1/2 your bodyweight in oz water per day)
– Daily accountability / check-ins
And more.
So that in 6 weeks time, you can end up not only in great physcial shape, but learn how to get your mind right, dig deep, and truly become a better version of yourself!
If you are interested, STAY TUNED. We’ll be opening registration very soon, and the Challenge will officially start the week after Labor Day weekend.
We are going to do a 42 day / 6 week Challenge at FVT this Fall, and it is going to be different and better than anything we have ever done before!
We’ll be opening regisration very soon, and the Challenge will officially start the week after Labor Day weekend.
It will incorporate not only exercise and diet, but things like:
– Assigned conditioning workouts outside of boot camp
– Weekly / daily physical challenges (how many bodyweight squats you can do in 24 hours, how many steps can you get in a week)
– Weekly / daily rest target (7-8 hours sleep / night)
– Weekly / daily hydration goals (1/2 your bodyweight in oz water per day)
– Daily accountability / check-ins
And more.
So that in 6 weeks time, you can end up not only in great physcial shape, but learn how to get your mind right, dig deep, and truly become a better version of yourself!
If you are interested, STAY TUNED. We’ll be opening registration very soon, and the Challenge will officially start the week after Labor Day weekend.
You can see from his feats of strength – whether he was performing one-arm finger tip push ups, Dragon Flags, or knocking out an opponent with his famous “one inch punch”.
But he understood that core training would be the key to overall strength, explosiveness, power, and mobility.
So today, we have Funk Roberts – trainer to many pro fighters and core training expert – taking you through what he calls his “Bruce Lee Workout” …
1. Hanging Frog/Flutter Kicks – 25 reps – Anti Flexion
2. Med Ball Twists – 50 reps – Rotation
3. Leg Raises – 30 reps – Anti Extension
4. Spring Ups – 50 reps – Abs Strength
5. Plank Build on Fingers – 30 reps – Core Stability
6. One Arm Farmers Walk – 60 seconds – Anti Lateral Flexion
7. One arm Plank – Anti Rotation 30 each arm
Watch the video here:
Bruce was ahead of his time with his core training principles.
It wasn’t just about sit ups or planks. He understood that you can train your core in different ways and different dimensions.
Today’s workout will do just this. And, paired with great nutrition, will help you get a set of abs that looks good, AND performs when it counts.
To your success! –
– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com
PS – Imagine owning HUNDREDS more workouts like this for:
– Getting ripped
– Building lean muscle
– Getting into top shape
Well, we’ve been on a couple of “recovery” weeks since the Spartan Super in early June …
… but now it’s almost time to get started again.
I am personally PUMPED to start this last round of OCR training for the year.
Summer / Fall 2018 OCR Prep – Starts Mon Jul 23rd
– This is for folks who have a base of fitness established, and want to take their workouts to the next level
– This program is geared towards prepping for the Sept 29 / 30 Spartan Super in Tahoe AND / OR the Nov 3 / 4 Spartan Sprint / Super in Sacramento
– We’ll start the training Monday, July 23rd … there are 10 training sessions in the main program and 4 in the Oct / Nov bonus ‘mini program’ (details below)
– We’ll do the training on Monday mornings at 6am, at our 1530 X Street location, and the workouts will go a full hour, 6am – 7am.
– I’ll write up a complete workout plan for the week for everyone doing the training, so we’ll meet and work out together as a group on Monday mornings, but then you’d have a complete plan to follow for the rest of the time as well.
July 23rd
July 30th
August 6th
August 13th
August 20th
August 27th
Sept 4th (TUESDAY – re-scheduled for Labor Day weekend)
Sept 10th
Sept 17th
Sept 24th
Oct 1st – OFF (day after Spartan Beast)
Oct 8th – BONUS WORKOUT
Oct 15th – BONUS WORKOUT
Oct 22nd – BONUS WORKOUT
Oct 29th – BONUS WORKOUT
If you miss a training session, I’ll be posting the weekly workout plan online, so you’ll be able to complete the workout on your own. You can also make up the session at any one of our regularly scheduled boot camp times.
If you want to participate in the training ONLY, and have no plans of completing the actual event – that’s fine too! We have folks do this every year. As long as you’re 100% committed to giving the training your best and attending all the sessions you possibly can, it’s all good!
Click here to sign up now
Questions, just reply to this email and let me know.
The #1 complaint I get on kettlebell cleans is that folks end up banging their wrists when learning how to do the move.
Can you relate?
You see, one of the causes of banging the wrist on the KB clean is using too much hip drive.
Though the MOVEMENT PATTERN is the same, you have to “turn down the volume” on the clean (vs the swing or the snatch)
KB cleans you need the least hip drive … swings you need more … and snatches you need the most.
Check out the video to see what I mean, then try the drill – do a couple reps of each of these exercises, to really get the feel for how much hip drive you need to get the movement right.
You too can master the basics of kettlebell training – try this drill today to improve your clean technique, you’ll be glad you did!
– Forest and the FVT Team
PS – Our July 2018 Bring-a-Buddy to FVT promo is LIVE!
MARK YOUR CALENDAR