Charity Updates, Team FVT @ Walk-a-Mile!

At the beginning of 2018, we made a commitment to upping our game, and getting involved MORE in the local Sacramento, CA community.

We are off to a solid start. We have raised over $2500 total so far this year for various charitable causes. We also collected over 100 pairs of socks in our Loaves and Fishes sock drive event.

A huge THANK YOU for your support!!!!

The next event we are planning on participating in is called Walk a Mile in Her Shoes. It is happening Sunday, May 20th, 2018. Here is a pic from a past WAM event:

We will walk a mile in high heels to raise critical funds for WEAVE, Inc. – our region’s premiere provider of services for victims of domestic violence and sexual assault.

To join us at Walk a Mile in Her Shoes 2018 and lend your support, please click on the link below:

https://secure.weavewalkamile.org/registrant/startup.aspx?eventid=232836&langpref=en-CA

If you can’t join us person, you can still help by supporting our participation in this event. To support us by making a secure donation online, click the link above and search for FVT.

Thanks again, and hope to see you there! –

– Forest and the FVT Team

New Vid – 300 Rep Kettlebell Challenge

300 Rep Kettlebell Challenge

Start with 50 Snatches, any combination you want.

Then switch to 50 Hand-to-Hand Swings.

When you are finished do 100 One Hand Swings.

End with 100 Two Hand Swings.

This challenge should be done as fast as possible.

This will be tough so try to improve every time you try it!

Prescribed weight for this one – 24k for guys, 16k for the ladies.

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14 Day Test Drive – try our program!

Fill out the application below, and we’ll contact you within 24 hours:

FVT 14 Day Test Drive

Look forward to speaking with you 🙂

5 Minute Daily Mobility Routine (video)

Doing mobility exercises on a daily basis for the last 4 or 5 years now has literally changed my life.

Among the differences I have noticed:

— Aches and pains from various injuries have decreased or even disappeared

— I move better and feel stronger and end up moving MORE throughout the day, and as a result I burn more calories and have gotten noticeably leaner

— My workout performance has improved

It’s really amazing how a simple, five minute routine done every morning has made such a profound difference in the way I feel for the rest of the day.

So if you’re NOT doing joint mobility exercises in your current routine – and you’d like to enjoy some of the same benefits that I have – you gotta start!

That being said, I got two resources for you to check out today.

One is this video. Try the sample joint mobility routine here for 7 days, and see if you can’t feel the difference.

Exercises covered in the clip:

— My “perfect posture” drill
— Hip circles
— Forward / back bend
— Side bend
— Waist twist
— Arm circles
— 3 way neck
— Shoulder shrugs

Second is the FVT Flexibility and Mobility workshop that will be held on Wednesday, May 9th from 6 – 8 pm at the FVT studio.

This special event is open to EVERYONE who wants to improve movement, reduce chronic pain, and “bulletproof” their body!

Details and reserve your spot now at the link below:

Flexibility and Mobility Workshop @ FVT – May 9th, 2018

Look forward to seeing you there!

– Forest and the FVT Team

(video) 3 Simple Foam Roller Exercises

*Spots at our upcoming Flexiblity Workshop on May 9th are filling fast! Only 6 spots left to get the free bonuses (inluding a foam roller like the one I am using in today’s video). Details and sign up below:

http://bit.ly/regenerateworkshop

A foam roller offers many of the same benefits as a sports massage, including:

— improved flexibility
— reduced inflammation, scar tissue and joint stress
— improved circulation

And more.

Perform each of these foam roll exercises each day – first thing in the morning, before your workout, after your workout, or any time you feel like it!

Roll each muscle group for a good 30-60 seconds; when you find a tender spot, hold for a few seconds on that spot until you feel the discomfort go down a bit:

— quads / IT bands
— piriformis
— upper back

Flexibility and Mobility Workshop @ FVT – May 9th, 2018

Registration for the the Flexibility and Mobility Workshop @ FVT – May 9th, 2018 is LIVE!

The FVT Flexibility and Mobility workshop will be held on Wednesday, May 9th from 6 – 8 pm at the FVT studio.

This special event is open to EVERYONE who wants to improve movement, reduce chronic pain, and “bulletproof” their body!

The first ten folks who sign up will get a foam roll and lacrosse ball FREE with registration.

Space is strictly limited to 15 participants.

Details and reserve your spot now at the link below:

Flexibility and Mobility Workshop @ FVT – May 9th, 2018

Look forward to seeing you there!

– Forest and the FVT Team

Meet Leanne :)

Leanne was around 20 years old when she first started working out.

She had about 30 pounds to lose, so she joined a gym, and hired a trainer!

In about 12 weeks of working with her trainer, she lost the 30 pounds.

This inspired her to get more into fitness, so she got certified, and started training at that gym. She was working one on one with clients while also continuing her own fitness journey.

For the next +/- 15 years, she trained and worked out the same way her previous trainer had taught her; lifting weights and splitting up her workouts each time. And she got okay results, and maintained the weight she had lost and her general fitness level.

Flash forward to 2016 and Leanne’s first boot camp at FVT! 🙂

Leanne’s first workout at FVT was really tough, because it was completely out of her comfort zone, and wasn’t the style of workouts she was used to. She hadn’t used kettlebells before, and there was a lot of cardio involved in the workout.

BUT – she liked how it was different, fresh, and challenging.

Since, Leanne has gone on to become a superstar trainer at FVT, and is a key part of the team and community!

But with the new workout approach and style, she has also made some big time improvements in her personal fitness. She has dropped 27 pounds since she started at FVT, and has kept it off. Her first day deadlifting, she could barely budge 135 off the floor, now she can do over 200. She has gone from swinging the 24 pound KB to doing the 53. She has gone from not being able to do a single pull up, to 6 with great form. And so much more!

We are so proud of you, great job Leanne! Here’s to continuing success in your personal fitness journey, and inspiring our clients to become the best versions of themselves!

– Forest and the FVT Team

Best stretch for shoulder pain? (pic)

Do you have shoulder pain?

Shoulder pain can of course be caused by a variety of issues, but one very common cause is a tight posterior capsule.

You see, the rotator cuff muscles in the rear of your shoulder wrap around, and attach to the side of your upper arm, and control its rotational movement. When those muscles get tight, they will come down and forward and taper down, and almost push the shoulder forward. Over time, this leads to a chronic shortening and tightening of the posterior capsule.

This is bad news, because when you are in this tightened and shortened position, and then you go to lift a weight over your head, or even do something like a push up, you have increased opportunity to start pinching some structures in the shoulder.

SO – if you think this might be an issue for you – I suggest the shoulder stretch below.

This one is simple, but most people haven’t tried it.

And it’s one of the best stretches I know of for tight and painful shoulders:

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EAGLE ARMS STRETCH

– Start with the arms wide apart.
– Cross the arms in front of you cross the right arm under the left arm. (Do NOT ‘whip’ your arms ballistically into position – go slowly, safety first!)
– Try to bring your right arm back towards your right shoulder.
– BEGINNERS – stop here! (middle pic) – keep going if you want more stretch …
– If it is possible press the fingers of the right hand into the left palm.
– Attempt to bring the elbows to the height of the shoulders.
– The gaze should be in the seam of the two forearms.
– Try your best to draw the shoulder blades towards each other onto the upper back.

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If you have painful / tight shoulders, give the Eagle Arms Stretch a try each day for the next two weeks, and see the change you can create.

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

PS – For tight / painful shoulders, I also recommend you check this out.

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes

meet Tangerine DJ Meow$er$ Perez :)

Your attendance at our Charity Boot Camp this Saturday supports kitties in need like Tangerine DJ Meow$er$ Perez. Here is a message from his new owner!

In March 2016, we adopted “Tangie” now called “Tangerine DJ Meow$er$ Perez.” I fell immediately in love when I saw him online and we went into go visit him. He was absolutely terrified to leave his little carpet house in the area where he was staying. So terrified in fact that he had to be carried out by a volunteer in the carpet house to the meeting room. He did not want to leave that carpet house and was so scared that he was just hiding in every place possible. I was told that he was one of nine cats that was rescued from a hoarding house. I instantly adopted him because I knew he just needed a loving home.

Once I got him home, it was a rocky start learning to be re-potty trained and learning the rules like no jumping on the kitchen table. Now, the scared little cat I adopted is the most confident cat I have ever had. He walks right up to new people the moment they walk into the door! He loves to snuggle and play with his little brown mouse toy! He also greets me every time I come home from work. He is my perfect little love bug.

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Details and reserve your spot at this Saturday’s SPCA Charity Boot Camp at the link below:

https://forestvance.wufoo.com/forms/zfpzhsw14knac3/

Hope to see you there! –

– Forest and the FVT Team