FVT Boot Camp – Sample Workout

Have you ever wondered what we actually DO on a typical day at FVT?

Below is the actual workout we did at our 8am Boot Camp workout this past Saturday at our FVT Boot Camp and Personal Training location at 7485 Rush River Drive in the Pocket / Greenhaven area of Sacramento, CA.

If you want to experience our program first-hand, we also have a great opportunity for you to do so this week – see bottom of this message for details 🙂

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FVT Boot Camp – Sample Workout

*We don’t have videos demos up for ALL of the moves in the workout below yet, but we are getting there! Check them out, I’ve linked where applicable. And be sure to subscribe to our YouTube channel while you’re there! 🙂

WARM UP – do as many reps as you can of each exercise for 30 seconds; no rest; 2 rounds total:

– easy walking lunges – https://youtu.be/xHmsbQA2otI
– plank with opposite shoulder tap – https://youtu.be/A1qjk4oyLBo
– high knees in place

MAIN CIRCUIT – do as many rounds of the sequence below as you can in 15 minutes:

– 15 two hand KB swings – https://youtu.be/7xBHCynFuj4
– 10 burpees – https://youtu.be/Ym8jX0m5DPE
– 100 jump rope skips
– 20 bodyweight squats – https://youtu.be/cBdLJHQNUOU

FINISHER – do 2 rounds of the sequence below as fast as possible:

– single KB clean, rack squat, overhead press (R) – 5 – https://youtu.be/gSrM19QxfNo
– single KB clean, rack squat, overhead press (L) – 5
– 10 spiderman climbs (per side)
– single KB clean, rack squat (R) – 5 –
– single KB clean, rack squat (L) – 5
– 10 skater hops (per side)
– single KB rack squat (R) – 5 –
– single KB rack squat (L) – 5

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Our SUN’S OUT GUNS OUT 21 Day Challenge kicks off Weds, March 7th. It is SPECIFICALLY designed to help you shed that “winter layer”, and get ready for spring.

You get to work with us as we take you through workouts like the one above … you get a meal plan that shows you exactly what to eat and when to eat it … and MUCH more.

Details and reserve your spot at the link below:

Spring 2018 FVT 21 Day Fat Loss Challenge

To your success!

– The FVT Team

the “1-2-3” Rule = fat loss, simplified

++ Spring 2018 28 Day Rapid Fat Loss Challenge kicks off Weds, March 7th – click here to sign up now ++

Following the “1-2-3” rule is the EASIEST way to keep your macro balance in check.

The “1-2-3” rule simply is – for every 1 gram of fat you eat, balance it with 2 grams of protein, and 3 grams of carbs.

Of course, the total amount of calories you consume each day, and the TOTAL number of fat, protein, and carbohydrate grams each person eats will differ – depending on your weight, body comp, activity level, etc –

But you can use this formula to easily keep your meals balanced, from a macronutrient perspective.

EXAMPLE – me! (Forest)

  • Calorie goal = 2500 per day
  • Fat goal = 30% of total calories = 750 calories from fat per day, or 83.3 grams
  • Protein goal = 30% of total calories = 750 calories from protein per day, or 187.5 grams
  • Carbohydrate goal = 40% of total calories = 1000 calories from carbohydrate per day, or 250 grams

NOW … I break this down into 3 meals, and 2 snacks.

For my MEALS … I shoot for approx 20 F / 40 P / 60 C …

And for my SNACKS … I shoot for approx 10 F / 20 P / 30 C.

Easy, right?

Stick to those guidelines, and you’ll be WELL on your way to your fat loss goals.

– Forest Vance, owner, FVT Boot Camp and Personal Training

++ Spring 2018 28 Day Rapid Fat Loss Challenge kicks off Weds, March 7th – click here to sign up now ++

21 Day Fat Loss Challenge – NEW Kick-Off Date, March 7th

ATTN!

Due to slow sign ups, we have bumped the kick-off date for the upcoming 21 Day Fat Loss Challenge.

We apologize for any inconvenience this causes.

On the bright side, this gives you one extra week to sign up, and may work even BETTER for your schedule! 🙂

Details grab your spot at the link below:

https://www.forestvancetraining.com/fvt-2018-suns-out-guns-out-challenge

– The FVT Team

PS – We have put on these Fat Loss Challenges 3-4x per year since 2012. They have been AWESOME for:

– Existing clients who want to focus and dial in their fitness and get “re-motivated”
– New clients who want fast results and to try our program

We hope you can join us for the Spring 2018 Sun’s Out Guns Out 21 Day Fat Loss Challenge!

REMINDER – Charity Boot Camp @ FVT – Saturday 10am

We are getting together on Saturday @ 10am for a fun workout at our 1530 X Street facility, and to help provide a practical and unmet need of homeless men, women and children in our community.

Here’s how it works:

1 – Sign using this link with your name, cell phone #, and best email address:

http://bit.ly/fvtsockdrive2018

2 – Bring a pair or pair(s) of socks to the event. NEW socks only please. Men’s or women’s black or dark-colored cotton crew socks with reinforced toe and heel are best. These can be purchased in multi-packs at Costco, Target, K-Mart, etc.

3 – Join us for a fun boot camp workout on Saturday, Feb 24th @ 10am. We’ll work out for about 45 minutes. Current clients – it’s a great bonus workout to help you get even better results. New / returning clients – it’s a great way to give one of our boot camp workouts a try and do something good for the community at the same time.

Sign up below with your name, cell phone #, and best email address:

http://bit.ly/fvtsockdrive2018

We look forward to seeing you there! –

– The FVT Team

100 Calorie Food List + 18 Ways to Lose Weight

21 Day Fat Loss Challenge registration is LIVE! (kicks off March 7th)

It’s the little things that add up over time.

For example, if you cut out 100 calories per day – the amount in:

1 tbsp peanut butter
⅓ avocado
2 chocolate chip cookies
3 clementines
12 potato chips
2 cubes cheddar cheese
3.25 cups air-popped popcorn
1 banana
100 rasberries

In theory, you’d lose 10 pounds in a year.

Maybe easier said than done 😉 … BUT, the point is, with the right approach, small changes CAN make a big difference.

Here are 18 ways you can make small changes – that can add up to big weight loss progress over time:

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1 – Decrease / eliminate processed carbs

2 – Eat more veggies

3 – Eat more fruit

4 – Lift

5 – Do intervals

6 – Eat more protein

7 – Do full body exercises

8 – Drink more water

9 – Watch your portions

10 – Weigh yourself regularly

11 – Bake, don’t fry

12 – Better yet, grill!

13 – Skip the lattes; opt for regular coffee instead

14 – Split the meal when you go out to eat

15 – Get rid of chips, cookies, candy, etc around the house

16 – Use smaller plates / bowls

17 – Eat slower

18 – Walk at least 10,000 steps per day

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Implement just one of these tips, starting NOW, if you’re trying to lose weight … and let me know what kind of results you get.

Keep up the great work –

– Forest Vance, ForestVance.com, ForestVanceTraining.com

PS – Incidentally, we work on EVERY item on the list above during our 21 Day Fat Loss Challenge, kicking off March 7th. Info and grab one of the last remaining semi-custom meal plan bonuses at the link below:

=> FVT Spring 2018 21 Day Fat Loss Challenge

Case Study – He became healthier at 52 than he was at 30 (here’s how)

I think you’re about to be blown away by this man’s story.

It’s one that unfortunately too many aging men experience.

He had:

… low energy, low sex drive.

… hormones out of balance.

… had little to no energy or motivation to work out.

… bad sleep…

And then he figured it all out.

He reversed his health challenges and experienced a radical transformation in his energy levels and well being.

I hope this gives you hope and motivation to tackle your goals this year.

(There is a lot of hope!)

Here’s Joe’s story:

“At 52 I felt and looked like crap. Low energy, low sex drive, no motivation and felt mentally fatigued.

I decided to start working out again after being lazy for years but had a hard time getting started.

I knew my hormones were out of balance just by the way I felt.

After doing research I stumbled upon Lost Empire Herbs (which was Superman at the time) and started taking Pine Pollen, He Shou Wu, Ashwagandha, Eleuthero, Rhodiola, Nettle, Shilajit, Tongkat Ali, Maral Root and Schisandra.

Wow. Within a month’s time I felt completely transformed.

My physical energy increased, I didn’t need as much sleep to feel rested, and my libido was better than it had been in years. But the biggest change is how I felt mentally. I have such a sense of well being and always just feel good.

I was working out hard and in years past when I was training I still always felt tired and it took me a long time to recover after workouts. And I would always require so much more sleep when I worked out.

This time around it was different.

It’s been over a year since I started the herbs and I’m still working out strong, I recover quickly and I don’t need as much sleep as I used to. I wake up at 7 a.m. instead of 10 a.m.
I still can’t believe I’m the same person.

I feel I’m healthier at 52 than I was at 30.

I have cut down on which herbs I take just because of cost. But I still take on a regular basis the Pine Pollen, Eleuthero, Ashwagandha, Rhodiola, Nettle and Schisandra. I’ve also played around with the Bacopa, Horny Goat Weed, Lion’s Mane, Cordyceps, Cistanche, and Hercules. I’m currently trying out the Blue Vervain and the Albizia. The adaptogens are what I feel really help with my mental state.

I had my hormones checked at the start of this and about 6 months later and my estrogen levels went down, my testosterone and DHEA went up, and my cortisol went down.
Another big plus is that last winter was the first winter I didn’t get sick with anything- not even a sniffle. I cannot remember a winter in which I didn’t get sick. I’m a firm believer in these herbs and what they can do.”

Woooh! Good job Joe!

It’s really challenging to turn your health around.

… especially when you’re stuck in a rut.

However, with a little help from mother nature… you can quickly turn that around.

Some of the herbs Joe took have been proven to upgrade older men’s hormones… and FAST.

Like Tongkat Ali … it’s been proven to boost T levels by up to 440%. That helps with your energy, sex drive and mojo/passion for life. This is a critical herb to test if you’ve got low T.

http://bit.ly/2onXbLw

Then there’s Pine Pollen Powder. It’s Lose Empire Herbs’ best seller. That’s because it’s filled with 200 bioavailable nutrients that fight free radicals, gets your blood flowing where it needs to to get “things” up, and even has naturally occurring plant steroids to boost androgens (your male hormones).

http://bit.ly/2pdFoJQ

And another herb worth highlighting which Joe took is Ashwagandha. This herb is made to reduce stress levels. In studies it reduced stressed out individual’s cortisol levels (the stress hormone) by 30%, in as little as 2 months. As a byproduct it’s also been proven to RAISE men’s T levels because of that reduction in cortisol.

http://bit.ly/2FkSv0T

Hoping this has been inspiring for you! –

– Forest

***DISCLAIMER: Product reviews are provided for informational purposes only and reflect solely the views and opinions expressed by the contributors and not those of the Lost Empire Herbs. Lost Empire Herbs does not verify or endorse any claims made in these reviews.

Tired? Need energy? This herbal pick-me-up works!

Question:

On average, how many cups of coffee do you drink throughout the day?

If you’re like many Americans, that number might be two, three, four or more …

… and you might even be reliant on coffee to make it to the end of the day.

If that’s you, then you’re going to love what I’m about to share with you.

It’s an ancient herbal remedy (yes, HERBS can be, and ARE powerful) used since the 16th century.

After studying over 10,000 substances, one ancient Chinese physician said:

“I would rather take a handful of eleuthero than a carload of gold and jewels”

Why is that?

It’s because this one single herb, Eleuthero, boosts your immune system …

And as a by-product, it gives you boundless energy throughout the day.

Not just that. It also protects you from fatigue (the #1 reason why people drink coffee), keeps you energized throughout the day and helps you stay healthy (it even reduces STRESS).

So if you want to experience boundless energy, without the “mid-day crash”, then you’re going to want to try Eleuthero today.

I recommend picking it up from my most trusted and favorite company, Lost Empire Herbs:

Eleuthero from Lost Empire Herbs

They get lab results done for ALL their herbs to ensure the highest quality and potency. With them, you ONLY get the real stuff.

Plus, they back ALL their products with a full year, results guarantee … or your money back.

Eleuthero from Lost Empire Herbs

– Forest Vance, MS, CPT, ForestVance.com

PS – Here’s what some people have to say about Lost Empire Herbs’ Eleuthero:

“I have been taking this just about every day for the past month and can definitely say I feel all around better when taking it.”

– Patrick

“I add eleuthero to my Hercules formula to add a boost to energy and endurance. It is a great stand alone product that helps with fatigue of train 2 or more times a day”

– Tex Johnson

21 Day Fat Loss Challenge registration is LIVE

The FVT 2018 SUN’S OUT GUNS OUT Challenge is officially open for registration!

Details below – and HURRY, semi-custom meal plan bonus expires:

1 – Our SUN’S OUT GUNS OUT 21 Day Challenge kicks off Weds, March 7th. It is SPECIFICALLY designed to help you shed that “winter layer”, and get ready for spring.

2 – The first 10 people to sign up get a “semi-custom” meal plan. On registering, you answer a few basic questions (your current weight, activity level, how fast you want to lose weight, meal preferences, etc) … we search our database of over 1000 7 day meal plans, and hook you up with the one that most closely fits for YOU!

3 – Our first special workout as a group is scheduled for Wednesday, March 7th at 6pm. We’ll do our starting weight + body comp, and have a great kick-off boot camp workout. If you cannot make this time but would still like to participate, please let me know asap so that we can make alternative arrangements to weigh in.

4 – During the Challenge, existing clients get 3 BONUS boot camp workouts, and new clients get 6 BONUS boot camp workouts. 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. This will help you build lean muscle and burn fat so that your GUNS are ready to ROCK OUT in no time.

5 – Our second special workout as a group is scheduled for Wednesday, March 28th at 6pm. We’ll do our finishing weight + body comp, work out, and announce the winners!

6 – 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 a dinner for two at Scott’s Seafood on the River / cash equivilent ($100 value) OR 1 month of unlimited boot camp at FVT ($239+ value). 2nd place gets the prize 1st does not pick.

EXISTING CLIENTS – Includes “Semi-Custom” 7 Day Meal Plan (1st 10 to sign up ONLY), Kick Off Boot Camp, Finish Strong Boot Camp, 3 BONUS Boot Camp Workouts during 21 Days, Prize Eligibility – just $67, SIGN UP HERE

NEW CLIENTS, 2x per week option –Includes “Semi-Custom” 7 Day Meal Plan (1st 10 to sign up ONLY), Kick Off Boot Camp, Finish Strong Boot Camp, 6 BONUS Boot Camp Workouts during 21 Days, Prize Eligibility – just $97, SIGN UP HERE

NEW CLIENTS, 3x per week option –Includes “Semi-Custom” 7 Day Meal Plan (1st 10 to sign up ONLY), Kick Off Boot Camp, Finish Strong Boot Camp, 9 BONUS Boot Camp Workouts during 21 Days, Prize Eligibility – just $147, SIGN UP HERE