Forest Vance Training, Inc.
Results for this month’s challenge workout are in!
The workout again in case you missed it:
7 Burpees
14 Kettlebell Swings
21 Body Weight Squats
5 Rounds for time
And the results:
TH 6:44
ES 6:50
AG 6:55
SS 6:55
JJ 7:18
KG 7:32
MW 7:33
SG 7:43
LE 7:50
BG 7:59
VL 8:01
NE 8:19
CS 8:59
CW 9:02
NG 9:04
MA 9:08
SK 9:15
SF 9:17
PK 9:18
AT 9:20
AA 9:26
LA 9:38
SM 9:48
JG 10:05
SB 10:18
AS 10:19
NP 10:29
MA 10:57
MB 11:20
DR 11:50
BA 12:08
Great work to everyone!
Forest
It seems that every month we get questions about our challenge workouts via e-mail, on Facebook, and from current and past training clients.
So, what we’ve decided to do is invite current and past private training clients who haven’t tried a boot camp class to do so for free this month.
This is a great opportunity to give a boot camp session a try if you’ve been meaning to do so!
If you’d like to sign up, you have three class times to pick from:
Monday June 20th @ 6:30pm
Thursday June 23rd @ 6:00am
Saturday June 25th @ 9am
Please keep in mind, these are existing boot camp class times, so space is limited and spots will be reserved on a first-come first-serve basis.
Hope to see you there!
Forest
This month’s challenge:7 Burpees
14 Kettlebell Swings
21 Body Weight Squats
5 Rounds for time
Good luck! Results will be posted at the end of the week.
Forest
P.S. This is a repeat of March 2011’s challenge workout … if you participated last time, you can check your time to beat here
Personally, I hate the word diet.
To me, it implies more of a short-term quick fix than a long-term healthy eating plan. And especially if your goal is weight loss, small changes in your dietary habits can easily add up to measurable results.
Here are 8 tricks and tips to help you lose weight without going on a diet:
1. Use nonfat or 1% instead of whole milk.
2. Use Stevia or cinnamon in your coffee instead of sugar.
3. Use 2 egg whites and 1 whole egg to make your breakfast omelets.
4. Save 100 calories by using mustard instead of mayonnaise on your sandwich.
5. You can cut 150-200 calories per drink if you substitute water or green tea for your usual soda.
6. Add flavor and cut calories by sauteing meat, chicken and vegetables in broth instead of butter.
7. Don’t fall victim to large portions in restaurants. Share the meal with a friend or eat half of your dinner and save the rest for lunch tomorrow.
8. Instead of mixing Coke or Seven-Up with your alcoholic drinks, choose tonic water or seltzer.
In summary, small changes you make to your daily routine can have a huge effect on your overall health. Incorporate some of the tips listed above to cut extra calories and accelerate your fat loss results today!
P.S. Signed up for my newsletter yet? You’ll get tips and tricks like these delivered straight to your email inbox 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 hand corner of the page to sign up now.
In celebration of Memorial Day, we will be operating with a holiday schedule.
Changes to the group training/boot camp schedule for the weekend are as follows:
Saturday 5/28 – one boot camp @ 9:00am (8:00 am boot camp is cancelled)
Monday 5/30 – one boot camp @ 10:30am (in lieu of normal 6:30pm boot camp) (group class at Anytime Fitness will be held at normally scheduled time of 9:15)
That’s it for the changes – sorry for any inconvenience – class times will be back to normal the Tuesday, 5/31/11.
Also, please let me know – either in person or via email – what class times you plan on attending for the Memorial Day weekend.
Thanks!
Forest
A lot of folks are very surprised at, when they keep a food log (as I have every new client do when they start on a group or one-on-one personal training program), how many calories they’re consuming in liquid form.
Cutting out soda, juice, and other calorie-containing beverages can be a surprisingly easy way to cut your calorie intake and shed body fat.
Good luck with this month’s challenge!
Forest
P.S. Check out the rest of this year’s nutrition challenges by clicking on the ‘Nutrition Challenges’ link on the right sidebar of this page.
P.P.S. Signed up for my weekly newsletter yet? You’ll get diet and exercise tips just like these delivered straight to your email inbox every week … just drop your name and best email into the box at the upper right hand corner of the page to sign up now!
If you’re a fan of kettlebell training, I’ve got a new kettlebell workout video for you to check out – let me know what you think:
Have a great weekend!
Forest
P.S. Speaking of kettlebells, I wanted to quickly clarify about the upcoming Next Level Kettlebell Workshop I’m holding at my training studio. If you’ve been training with kettlebells for even a short period of time and want to learn some new drills, you’re invited!
The main thing I wanted to make clear is that I’m not starting from the very beginning – you need to have decent form on the swing, the goblet squat, and the Turkish getup to attend. (And even if you’ve never trained with kettlebells before but still want to come, I have an option that includes a one on one session to get you up to speed before the workshop). Get more details about the workshop by clicking below:
http://sacramentopersonaltraining.com/kbworkshop2
P.P.S. If you can’t make it to the workshop or in-person kettlebell training sessions, but you still want to learn more from me and take your kettlebell skills and drills ‘to the next level’, I just released a mega bundle of premium kettlebell workouts and videos over on my kettlebellbasics.net blog at a great discount that you may be interested in – for more details on that, click the link below:
Quick post to let you know that I’m holding a kettlebell workshop Sunday, June 12th at my personal training studio in Land Park.
I’m calling it the ‘Next Level Kettlebell Workshop’ … it’s for folks who have the basics down (the swing, the goblet squat, and the Turkish get up), but are looking to take their training to the next level.
I’ll be going over advanced variations of these basic exercises, in addition to ‘drills and skills’ for the clean, the press, and the snatch.
Space is limited and the workshop is expected to fill very quickly, so be sure to sign up ASAP if you want a spot.
Click the link below for more info and to sign up: