Forest Vance Training, Inc.
Results from the January 2012 Challenge Workout:
S.G.- 953
A.G.- 834
L.A.- 726
J.G.- 715
B.G.- 706
M.P.-701
M.W.- 699
C.A.- 684
M.A.- 681
E.A.- 674
A.S.- 672
N.L.- 668
L.E.- 667
P.K.-664
M.B.- 660
J.G.- 655
A.A.- 649
S.F.- 639
A.L.- 636
F.R.-609
D.S.- 591
N.P.- 585
J.S.- 578
B.P.- 546
J.S.- 500
V.O.- 459
See, we get results AND have fun at our fitness boot camp in Sacramento, CA … watch the video below to see what I mean:
Oh, and don’t forget – you get a free copy of my 7 Day Rapid Fat Loss Blueprint when you sign up for our weekly email newsletter – just drop your name and best email into the box at the upper right of the page to get it now!
– Forest
We’re kicking off the month with our January Challenge Workout, but before I cover the details, a little personal insight into the idea of fitness New Year’s resolutions …
Thanks to New Year’s resolutions, it’s one of our busiest times of the year …
But before you die-hard fitness buffs scoff at the idea, know that I’ve personally witnessed multiple people begin a successful and dramatic body transformation starting on the first of the year. And if it wasn’t for their New Year’s resolution to lose weight/get in shape/etc., it probably never would have happened.
That being said, if you’ve been thinking about contacting us (or know anyone who has) to try our program, there’s really never been a better time. Leave us a message by clicking here or call (916) 273 9366 for more details and to set up a complimentary Test-A-Trainer session.
Now, on to the January 2012 Challenge Workout …
The concept behind our monthly Challenges:
These workouts are high intensity, strength-endurance style sessions that are scored in some way (you’ll see what I mean in just a second when we walk through this month’s workout …)
We repeat each Challenge several times throughout the year so you can see how your fitness level is improving over time.
Get as many reps as you can of each exercise in one minute. Rest :30 between exercises. Upon completion of one round, rest :60 and repeat the circuit two more times for a total of three rounds.
Keep a running total of reps throughout the workout. Your total number of reps for all three rounds is your final score.
Here’s a video where I explain the workout, demo the exercises and cover a few more of the fine details:
That’s it for this month’s Challenge … good luck and check back later this week for results!
Forest
P.S. As I mentioned earlier, if you or anyone you know is looking for a new and effective fitness program, our Sacramento personal training and/or boot camp sessions could be the perfect solution … contact us today by clicking here or calling (916) 273 9366 to schedule a complimentary Test-A-Trainer session and see if we can help you reach your fitness goals in 2012.
Some folks think New Year’s resolutions are cliche …
But if they’re a catalyst for change, I personally think they’re great!
I’ve witnessed multiple people begin a successful and dramatic body transformation starting on the first of the year. And if it wasn’t for their New Year’s resolution to lose weight/get in shape/etc., it probably never would have happened.
If you’re looking to lose weight, gain muscle, shape up, or reach any fitness goal in 2012, here are five ‘best fitness practices’ you need to be ultilizing in your program for maximum results:
1. Challenge Workouts
Challenge workouts like we do every month in our group personal training/boot camp sessions at Forest Vance Training … these are awesome to gauge your fitness level and provide a unique challenge.
Here’s an example of one:
7 Burpees
14 Kettlebell Swings
21 Body Weight Squats
5 rounds for time
(I’m putting the finishing touches on a challenge workout report that’s got all of our challenges from 2011 … and it’ll be available very soon to all members of the Kettlebell Basics Weekly Workouts program)
2. Workout Videos
Workout videos are an invaluable tool to help you learn good form and make sure you’re doing exercises correctly.
YouTube has videos on almost every type of workout technique and trick you can imagine; just be careful because in addition to all the good stuff out there, there’s also a lot of bad.
Here’s my YouTube channel where I try to add several new videos each month: http://www.youtube.com/user/ForestVanceTraining
3. Kettlebells
Kettlebell training is hot, hot, hot … and for good reason. It’s a great way to burn fat, gain muscle, and improve your cardio conditioning at the same time.
Be careful, though, and make sure you’re using great form – kettlebell workouts are highly technical, and it’s possible to get hurt if you don’t know what you’re doing.
Get some training from an RKC in your area. Also, you can check out my kettlebells-only website at KettlebellBasics.net
4. Done-For-You Fat Loss Meal Plans
Folks want to improve their diets. But at the same time, they don’t want to think about it too much … and I find that people who have the most success typically follow a regimented plan.
Search around ForestVanceTraining.com and you’ll find lots of diet tips in addition to done-for-you- fat loss meal plans. You can also find more extensive ones at the new and improved Kettlebell Basics Weekly Workouts Program.
5. High Intensity Cardio
Research proves it again and again – high intensity interval training is flat out more effective for burning fat and getting you in great shape than is tradional steady-state cardio.
Here’s an example of a high intensity interval workout:
In conclusion, if you’re not incorporating these ‘fitness best practices’ into your program, you’re missing out. Staying on the cutting edge of what’s working and what’s not is critical to maximize your exercise time … and these five things are a snapshot of the latest and greatest in the fitness world. Work them into your routine for 2012 and see your success soar!
Forest Vance, MS, CPT, RKC II
P.S. Signed up for my weekly newsletter yet? You’ll get fitness tips like the ones in this article delivered straight to your email inbox each and every week when you do .. PLUS a free copy of my 7 Day Rapid Fat Loss Blueprint … just drop your name and best email into the box at the upper right of the page to do so now!
House guests, last minute Christmas shopping, battling the holiday travel crowds … the last thing you need this time of year is to be stressing about your healthy eating plan.
Good news: with a little creativity, you can enjoy some of the traditional holiday dishes and battle the holiday belly bulge at the same time …
Here are two low carb holiday recipes from my Low Carb Holiday Fat Zapper program to help you enjoy your feasting guilt-free. Enjoy!
– Forest
1/2 cup wild rice, cooked according to package
2 tsp olive oil
3 celery stalks, chopped small
1 onion, diced small
1 tsp dried sage
6 cups turkey or chicken stock
2 cups finely chopped cabbage
2 cups cooked turkey or chicken, cut small
1/4 chopped parsley
1 Tbsp balsamic vinegar
In a large soup pot over medium heat, put olive oil, celery, onions, and sage, cooking until celery and onions are softened, about 4 or 5 minutes.
Pour in the stock, add the cabbage, stir and turn heat down to low, cover pot loosely, and simmer for 25 to 30 minutes or until the cabbage is soft.
Add the turkey, cooked wild rice, and parsley, and simmer very slowly (without bubbles), uncovered, for about 15 to 20 minutes.
Remove from heat and stir in the balsamic vinegar, taste and adjust seasonings, adding more balsamic vinegar, salt, and pepper as desired.
16 oz. frozen green beans, thawed, drained
1 large onion
drizzle of olive oil
1/4 cup almond meal
8 oz. mushrooms, chopped
2 Tbsp cooking oil (or butter, or mix of both)
1/2 tsp salt
1/4 tsp ground black pepper
1/2 tsp dried thyme
2 Tbsp almond meal or flour
3/4 cup unsweetened almond milk plus 1/4 cup heavy cream
Preheat oven to 400 degrees.
Start by making your own oven-fried onions. Cut the onion into thin strips and put in bowl, drizzle olive oil over and toss to separate the onions and to coat with the oil.
Add 1/4 cup almond meal (or a bit more if desired) to onions and toss to coat, then dump onto a baking sheet, spreading out to a single layer. Put in preheated oven and bake for 8 to 12 minutes or until golden brown, stirring around once or twice; remove when they are golden brown. Set aside.
Turn oven down to 350 degrees.
Put the mushrooms in a large skillet with the oil or butter over medium heat and cook until soft and starting to brown, then add the salt, pepper, and thyme, stir to combine.
Sprinkle in the almond meal or flour and cook for 1 minute, stirring.
Continue stirring and slowly pour in the milk, then the cream, and simmer gently for another 2 to 3 minutes until mixture thickens. (Cook until sauce reaches the thickness you like.)
Put beans in casserole dish, pour in creamy mushroom mix, 1/2 of the oven-fried onions, stir together.
Cover casserole and put in 350 degree oven and cook for 30 to 40 minutes, until mixture is hot and bubbly.
Uncover casserole dish, spread the remaining oven-fried onions on top and cook, uncovered, another 5 to 10 or until the top and edges start to get brown.
Both Christmas and New Year’s fall on a weekend (Sunday) this year, so the group training/boot camp schedule will remain largely unchanged …
The only group training/boot camp schedule changes are as follows:
December 24th: 8:00 am group training/boot camp only – 9 am class is cancelled
December 26th: 9:15 am group training/boot camp cancelled
Friday December 30th: special 9:15 am group training/boot camp make-up class
All other class times are scheduled as usual.
Thanks – and Happy Holidays!
– Forest
Final Adopt-A-Family program update –
The holiday ‘charity drive’ we’ve held at the studio over the last two weeks wrapped up today – and I’m happy to share that it was a great success! If you missed what the program was all about, click the link below to visit the info page:
http://sacramentopersonaltraining.com/adoptafamily/
Through the efforts and generosity of clients, friends, and the team of Forest Vance Training, Inc., we were able to raise over $1000 for the Volunteer Center of Sacramento’s Adopt-A-Family program… and 100% of that amount is going to a local Sacramento family in need.
Here’re a couple of pics of the gifts before they went out today:
As I mentioned, the funds we raised went above and beyond what we had originally anticipated … and we were able to purchase things like extra shoes for the little girls of the family and put extra money towards the grocery gift card they requested.
Also, a special thanks to our admin Alexa and my wife Gina for their professional gift selection and wrapping skills 🙂
Happy Holidays to you – and again, thanks for helping a local Sacramento family in need –
Forest
December 2011′s challenge workout again, in case you missed it:
7 Burpees
14 Kettlebell Swings
21 Body Weight Squats
5 rounds for time
And the results:
AL 6:58
SG 7:02
AL 7:16
LE 7:37
AG 7:52
MW 7:53
AT 8:25
JJ 8:32
BG 9:22
SK 9:42
JG 9:44
EZ 9:45
AN 9:48
MB 9:58
PT 10:01
LA 10:14
PK 10:35
KM 11:01
NL 11:13
DR 11:13
EA 11:26
Great job to everyone who finished … we’ll be back next month with a brand new series of challenges for the new year!
Forest