Bring a Buddy to Charity Boot Camp! – Sat, Feb 24th, 10am

We have a Charity Boot Camp event scheduled for Saturday, February 24th at 10am.

This is great opportunity to bring a friend, family member, co-worker, etc. in to check out our program – in an easy, no-obligation way.

Also, if you’re just curious and would like to check out one of our boot camps … or if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again … this is another perfect opportunity!

Bring a pair or pairs of socks to the event. NEW socks only please. Sign up online (bit.ly/fvtsockdrive2018 ) or using the sign up sheet available at either of our locations.

We look forward to seeing you there!

-The FVT Team

Charity Boot Camp @ FVT – Saturday, Feb 24th 10am

We are getting together on Saturday, February 24th @ 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. More details to come on exact type of socks most needed.

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

POCKET / GREENHAVEN ONLY – Heavy Lifting / Advanced Group

This is for POCKET / GREENHAVEN clients ONLY –

We have been talking about starting up a “Lean and Jacked” heavy lifting / advanced group at the Pocket / Greenhaven location for the last few months.

I have spoken to several of you about it, we are thinking about launching a special 6 week program as sort of an introductory offer, I wanted to know – would you be interested?

Here are details:

  • We are thinking of doing a 715am on Tuesdays and Thursday
  • You could do one or both days
  • Small group size – 5 people MAX per workout
  • It is what we call “semi-private” training – the workouts are built for the group that signs up and their specific goals; you get more coaching and form attention than you would in a boot camp; and the small group just feels more like personal training than it does a boot camp
  • Cost would be +/- 30 per workout / session (so cost for full 6 week program would be in the range of 180-360, depending on # of times per week you wanted to train)

This is a popular program at our Land Park / Downtown location, so we are thinking of starting up a couple of groups at the Pocket / Greenhaven as well.

Let me know by replying to this message or sending an email to forest (at) forestvancetraining.com – if we have at least 3 or 4 of you guys who are interested, we will officially open up spots!

– Forest

Meet Riley

Riley came to FVT in December 2016 at a starting weight of 105 pounds, with an initial goal to get to 125.

He’s put on nearly 40 pounds of muscle in the last 13 months, as well as adding hundreds of pounds to his bench / squat / deadlift total.

It hasn’t always been easy … but it’s been worth it!

You see, Riley was a little apprehensive about his first workout at FVT.

In his words:

“I was so self conscious about how I looked and how much I could exercise before I had to stop”

“I had no idea what I was doing, and all the stuff we were doing I could barely do”

BUT – he kept at it!

With persistence and determination, Riley continued to show up to workout on a regular basis.

And in no time, he began to feel and see results.

He’s put on nearly 40 pounds of muscle in the last 13 months.

He’s also improved his deadlift from 60 pounds to a current personal best of 205+, his bench press from 45 pounds to 135+, and his back squat from 95 to 185+.

And he’s got more goals he’s working for in the near future:

“After high school I’m going into the Navy, so the workouts here will help keep me on track”

CONGRATS Riley! We appreciate your hard work and positive attitude! Keep it up, and to your continued success! –

– The FVT Team

FVT Sock Drive Boot Camp – Saturday, Feb 24th @ 10am

++ ATTN current / past FVT clients, friends, family members, co-workers and ALL fitness-minded people of the Land Park and Pocket / Greenhaven areas of Sacramento, CA! ++

Do you have a sock drawer at home? The homeless don’t!

We are getting together on Saturday, February 24th @ 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 up using the link below:

FVT Sock Drive Boot Camp – Saturday, Feb 24th @ 10am

OR on the sign-up sheet at either of our locations.

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. More details to come on exact type of socks most needed.

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 now using the link below:

FVT Sock Drive Boot Camp – Saturday, Feb 24th @ 10am

OR on the sign-up sheet at either of our locations.

We look forward to seeing you there! –

– The FVT Team

Do More Pull Ups! (3 second technique tip)

People don’t realize it, but technique it SO key when you are trying to do more pull ups.

The ability to fire the right muscles at the right time and to use your ALL your muscles to do the exercise – vs just the arms / upper body – can make all the difference.

Here is a drill that will help your elbow position during the exercise, and get you pulling from the right place (using your lats / “armpit muscles”)

It’s simple, but very powerful – and you can implement it in 3 seconds (or less) at your next pull up workout!

Your pull up technique tip is:

** As you pull up, imagine you are ripping the bar off the wall **

Watch the video to see me coach LeAnne through a rep, using this cue:

To your success! –

– Forest

[new video] Drill for Pain-Free Single Kettlebell Cleans

The single kettlebell clean can be a challenge to learn.

I speak from experience – for me, it was one of the tricker KB moves to really get down.

The “towel-under-the-arm” drill that you’ll see in today’s video has worked wonders though when it has come to eliminating the typical thump on the wrist and forearm in the catch:

The drill starts from the rack position.

Grab a partner, and have them put a small towel between your upper arm and your torso.

Then, perform a few reps of the clean, keeping the arm “pinned” to the body …

… don’t let the towel fall out!

It’s a simple, but highly effective drill that will help you keep the KB in the correct “groove”, teach you how to use your hips, and more.

Watch the video, give it a try today :)

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

#

GET – CORE Kettlebell System (for fit pros, serious KB fans – includes full “Kettlebell Hacks” skills / drills video program):

CORE Kettlebell System

Advanced Swing Tips + KB Swing Workshop Reminder

Here is a video we put up on the YouTube recently with some advanced KB swing form tips. (This is a preview of what we’ll be working on at our workshop this Wednesday night, 6 pm at our location on 1530 X Street):

At the FVT Kettlebell Swing Workshop, this Weds, Jan 24th, 6 pm at our location on 1530 X Street, we are going to teach you how to do kettlebell swings safely and effectively.

We’ll be working on skills and drills like:

  • face-wall KB deadlifts
  • face-away from wall KB deadlifts
  • half swings
  • Russian swings
  • towel swings
  • overspeed swings
  • one arm swings
  • hand-to-hand swings
  • partner hip hinge drill
  • partner shoulder packing drill

And more! – so that you can fine-tune your swings, get more benefit out of the exercise, and stay injury-free 🙂

This is for new clients, old clients, current clients – anyone and everyone is invited.

Sign up now at the link below, look forward to meeting and working with you:

http://nanacast.com/vp/10005669/

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com
ForestVanceTraining.com