FVT Boot Camp Band Challenge

Last night’s workout finished the first FVT Boot Camp Band Challenge! I thought I’d post up the details here for your review, training/prep purposes and just to get you fired up …

The FVT Boot Camp Band Challenge involves various feats and demonstrations of overall physical fitness. Upon completion of each band challenge level, the participant will recieve a special FVT Boot Camp wrist band.

The band challenge qualification requirements for each level are as follows:

Red Band Qualification Requirements

  • Complete an FVT monthly challenge workout

Click here to check out all of our past challenge workouts

Grey Band Qualification Requirements

  • Complete an FVT monthly challenge workout
  • :45 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)
  • 1:00 plank hold with PERFECT form
  • :15 pull up static hold (any grip, chin above bar) for women, one dead hang pull up (any grip, chin above bar) for men
  • Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least four burpees in each interval period.

Black Band Qualification Requirements

  • Complete an FVT monthly challenge workout
  • :90 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)
  • 2:00 plank hold with PERFECT form
  • One dead hang pull up(any grip, chin above bar) for women, five dead hang pull ups (any grip, chin above bar) for men
  • Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least seven burpees in each interval period.

Good luck to you on the FVT Boot Camp Band Challenge!

Forest Vance
Owner and Head Trainer, FVT Boot Camp

FREE Calorie Counter

The MyFitnessPal application is a great way to track your food intake – which, as you know, is a key element of fat loss. To quote their website:

We believe — and medical studies prove — that the best way to lose weight and keep it off forever is to simply keep track of the foods you eat. Gimmicky machines and fad diets don’t work, so we designed a free website and mobile apps that make calorie counting and food tracking easy.

I’ve used several web-based food tracking tools, and have to say MyFitnessPal is my current favorite. It’s got both a web-based tracking interface and mobile phone app so you can keep track accross multiple devices … it’s got a database of over one million foods … and it’s FREE!

Click the link below – or look up the app on your mobile phone – to check out MyFitnessPal now:

=== >> MyFitnessPal.com

Thanks, and talk soon –

Forest Vance
Owner, Head Trainer, Forest Vance Training, Inc.

PS – If you’re preparing for the upcoming Back-to-School FVT Rapid Fat Loss Challenge, even MORE reason to start logging your food! Stay tuned for more details on the challenge coming very soon …

August 2012 Challenge Workout Results

In case you missed the workout itself, you can check it out here:

=== >> August 2012 FVT Challenge Workout

August 2012 Challenge Workout Results

SG 11:24
JJ 13:42
JK 14:36
PK 15:07
JM 15:13
AO 15:18
MA 15:23
CA 15:36
BC 15:41
BP 16:06
PK 16:23
LA 16:28
VL 16:41
SK 16:52
SS 17:21
MW 17:39
CC 17:45
MH 17:50
AA 17:55
AS 17:59
FR 17:59
KB 18:10
JM 18:11
DS 18:22
BD 18:24
SY 18:26
MT 18:33
RK 18:45
EA 18:45
SG 18:52
KS 19:15
NP 19:38
MH 19:58
JR 4 + 4
SS 4 + 3
PA 4 + 2.5
EZ 4 + 2
KA 4 + 2
ML 4 + 2
MR 4 + 1
PT 3

Great job to all! ‘Till next time –

FV

August 2012 Challenge Workout

The August 2012 Challenge Workout is underway! And this one’s for band qualification (want a FVT Boot Camp band? You gotta EARN it), so there’s a little extra on the line …

August 2012 Challenge Workout

  • power jacks
  • push ups
  • reverse lunges
  • knee-to-elbow mountain climbers
  • KB swings

Do 20 reps of each exercise. Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible. Do five rounds of the circuit for time.

Good luck to you! And stay tuned for results posted later this week –

Forest

August 2012 Nutrition Challenge

MindLESS eating is one of the “cardinal sins” of fat loss.

This includes eating while driving, standing up, or watching TV. (And the net effect is also often eating larger portions than you should).

So try this: At your next meal, do nothing but focus on the “task at hand”. Stop eating at 80% full. And you’ll be SHOCKED at the difference …

This month’s nutrition challenge is:

Practice “Mindful Eating”

Meaning:

  • Stop eating at 80% full
  • Eat while sitting down
  • Don’t think about/do anything else while you’re eating

This simple habit is a GREAT way to moderate your portion sizes. And reducing portion sizes = reduced overall calorie intake = rapid fat loss!!

Good luck with this month’s nutrition challenge, and talk soon –

Forest

PS – I’m very excited to announce that we have a new team member at FVT as of this week .. and speaking of nutrition, Pam has made some DRAMATIC diet changes to lose 75 POUNDS (!) over the last year and a half. Read Pam’s story and learn more about her here: === >> Pam’s Story

PPS – Also speaking of nutrition, Perfect Foods bars are now officially in stock at the FVT Pro Shop! They’re getting snapped up like hotcakes, so grab a couple boxes while you can. Get more details here: === >> Perfect Foods Bars at FVT

Perfect Foods Bars (NEW in FVT Pro Shop)

New pro shop item in this month that I’m VERY excited about – Perfect Foods Bars!

These are delicious whole food energy bars that are high in protein, have no refined sugar, and contain over 20 whole foods per bar.

I’ve personally been hooked on ’em for the last few years and eat one almost every day, so I’m super pumped to have the opportunity to introduce them to you. We’ll be sampling some different flavors over the next few days and have boxes available at the studio by the end of the week.

Thanks

Forest

WEAVE Charity Boot Camp Follow Up

HUGE thanks to all who contributed and/or participated in last Saturday’s WEAVE charity boot camp. We had a great turn out for the event as well as tremendous contributions from clients, friends and family.

With the combination of cash donations and actual pajamas collected, we hit our goal – and exceeded it! – and ended up with 52 pairs of pajamas. The event was a great success and we look forward to our next charity boot camp.

Also, if you’re involved with a local charity, shoot me an email! I’d love to hear from you and see if we can help some way in the future.

Thanks again –

Forest Vance
Owner, Head Trainer, Forest Vance Training, Inc.

Monday is FUNday

Hey – just over two hours ’till tonight’s Monday FUNday group workout! Be there or be square – we’ve got a CRAZY one in the works for ya’ll today …

A couple of other important things going on this week at FVT:

1. WEAVE Charity Boot Camp this Saturday the 28th @ 10:30am

On Saturday, July 28th at 10:30am, current and past clients, friends, family, email newsletter subscribers, and Facebook friends of Forest Vance Training Sacramento, CA personal training and boot camps will be coming together for a special WEAVE “Pajama Drive” boot camp.

Donations are starting to pick up and we’ve got about “24 pajama’s worth” of funds raised so far – but we’re still only about half way to our goal of 50 pairs of pajamas!

To grab your spot (and get a FREE copy of my new “5 Minute Fat Loss” program as a fast action bonus) click the link below:

=== >> WEAVE Pajama Drive Boot Camp

2. July FVT Pro Shop Special

Get 25% off regular prices plus a FREE book when you buy a FVT Mega Pack

FVT Mega Pack includes:

  • 1 kettlebell (8k or larger)
  • 2 resistance bands
  • 1 foam roller

And choose from:

  • No Gym? No Excuse!
  • The 10×10 Kettlebell Solution

For your free book!

(price of mega pack will depend on size of KB and bands)

This is the best special we’ve offered since we opened the pro shop a few months ago, so jump on it now to get your choice of best KB and band sizes.

That’s it for now – enjoy your week and talk soon –

Forest Vance, MS, CPT, FNC, RKC II