Forest Vance Training, Inc.
Click the link below to check out the April Challenge Workout in case you missed it:
And the results:
VL 5+2
CS 5+2
LE 4+4
NG 4+4
BG 4+4
AG 4+3
KG 4+2
TH 4+2
LA 4+1
AT 4+1
SF 4+1
NP 4
AA 3+4
PY 3+4
MB 3+3
EZ 3+3
JJ 3+3
MM 3+2
JG 3+2
SK 3+2
PK 3+2
AS 3+2
RM 3
NP 2+4
BK 2+4
PT 2+2
CK 2
Great job as usual and keep up the great work!
Forest
Changes to group training/ boot camp schedule week of 4/11/11 are as follows:
That’s it for the changes – sorry for any inconvenience – class times will be back to normal the week of 4/18/11.
Also – please let me know as soon as possible – either in person or via email – what class times you plan on attending for the coming week.
Thanks!
Forest
Don’t forget … each month, we’re now repeating the challenge from three months prior … so this month’s workout is the same as the January 2011’s:
Last month was the first time we repeated a challenge workout … and over 90% of you beat your previous time! Let’s keep the streak going this month … good luck … and stay tuned for results later this week –
Forest
P.S. Have you grabbed your copy of my 7 Day Rapid Fat Loss Blueprint yet? To claim yours FREE today – and to get signed up for my weekly newsletter – just drop your name and best email in the box at the upper right hand corner of the page NOW.
It’s time for the monthly nutrition challenge … here’s the concept, in case it’s your first one:
For a week out of every month, we’ll announce a nutrition ‘challenge’. Over the next six months, we’ll touch on a ‘pilar’ of good eating for a week out of every month … and if you take every challenge, after six months, you’ll have build a foundation of healthy eating.
Here are the last two month’s challenges in case you missed them:
January 2011 Nutrition Challenge
February 2011 Nutrition Challenge
And for this month:
Limit your intake of refined carbohydrate to one serving per day
Notes:
Good luck!
Forest
P.S. Looking to get started with one of our Sacramento, CA personal training or fitness boot camp programs (or know someone else who is)? We’re still offering a FREE trial session to prospective clients who want to come in and ‘test out’ our services … call (916) 273 9366 or contact us here … we’ll chat for a few minutes over the phone, get an idea of what your fitness goals are, figure out if our program is a good fit for what you’re looking for and schedule your free trial session … contact us today!
I want to help you get to your fitness goals as fast as possible, and would greatly appreciate a little help. I also know your time is valuable, so I’m going to hook you up with a free gift if you participate in a quick 2 minute survey (keep reading for details) –
Great new post for you today from Craig Ballantyne, CSCS, MS. I’m always on the lookout for diet and exercise articles to share … and I’ve gotten permission to actually re-publish this one on my website … so enjoy!
Nutrition SWITCH #1 – No More Dessert for Breakfast
If you want to lose fat, stop eating dessert for breakfast.
Let’s be honest, most of what people eat for breakfast would qualify as dessert if served at any other time of day. So stop with sugary cereals, muffins (let’s be honest, we all know that muffins = cake), granola bars, and bagels.
Nutrition SWITCH #2 – Switch Your Eating Schedule
If you find that you often “binge snack” at night, try having a bigger late afternoon healthy snack, and then having a later healthy dinner.
There’s no magic to not eating after a certain time. I often eat a big healthy dinner and go to sleep within 30 minutes. That won’t make you fat. Eating a pint of ice cream & bag of chips every night while you watch TV makes you fat.
Nutrition SWITCH #3 – Minimize the Junk
Your house doesn’t need to be stocked like the local 7-11. Keep the minimum amount of treats at home to avoid mutiny and keep treats out of sight & hard to access.
Make healthy foods (giant bowls of fresh fruit) visible and places encouraging notes to eat the fruit in the kitchen.
Put ready-to-eat produce in most visible part of the fridge & hide junk in the back. All research proven to increase healthy food consumption. And when it’s your time for a cheat meal, you can enjoy it guilt-free.
Nutrition SWITCH #4 – Go From Processed to Natural
When possible, switch out all processed or “modified” carbohydrates and replace it with a fruit, vegetable, or nut.
For example, instead of toast with eggs, have an apple and add spinach to the eggs. Instead of a processed carbohydrate with your morning coffee, have 1oz of raw nuts (almonds or walnuts). With steak, eat broccoli, not mashed potatoes or French fries.
Nutrition SWITCH #5 – Cut the Sugar From Your Post-Workout Drink
If you’re focused specifically on fat loss, you do NOT need to add sugar (or any variations of sugar) to your after training drink.
I interviewed top nutritionists about this in 2010, and they all agreed that for fat loss, you don’t need to force post-workout sugar into your body. So take it out.
BONUS Nutrition SWITCH – Become Your Own Nutrition Expert
Stop getting fooled by fad diets. Become an expert yourself by going through a 2-week “intensive nutrition course”.
Here’s how:
Eat a wide variety of food for 2 weeks and record all of your meals. You’ll quickly know the calorie counts of all foods and proper serving sizes AND most importantly, what works for YOU. Very simple. Very effective.
The March 2011 Challenge Workout in case you missed it:
—————
7 Burpees
14 Kettlebell Swings
21 Body Weight Squats
… and repeat five times as fast as you can.
Beginning this month and moving forward, we’ll repeat the challenge workout from three months prior … this month’s is the same as December 2010’s. To complete the workout, you’ll simply do:
7 Burpees
14 Kettlebell Swings
21 Body Weight Squats
… and repeat five times as fast as you can.