Monthly Nutrition Challenge + Beyond Core Strength Workshop Update

Happy Monday!

This month’s nutrition challenge: Drink half of your body weight in ounces of water per day

You can read about last month’s – and the concept behind these monthly challenges – by clicking here
Also, our Beyond Core Strength Workshop – where you’ll learn about the right way to strengthen your ‘core’, injury prevention, and pain reduction from me and Sacramento Chiropractor Dr. Sandy Bell – is almost half full with about two weeks to go (!). If you’d like a spot, be sure to reserve one asap before they’re all gone – click this link to do so: The Beyond Core Strength Workshop
Have a great week!
Forest

Beyond Core Strength Workshop Open For Enrollment


Along with Sacramento Chiropractor Dr. Sandy Bell, I’m holding the Beyond Core Strength workshop on Saturday, March 12th at 10:30 am at my Land Park personal training studio … if:

1. You have nagging injuries that keep impede your workouts or daily life
2. You’re puzzled about the best way to strengthen your core
3. You have chronic pain that negatively affects your life in any way
You need to be at this workshop! To learn more and reserve a spot (btw it’s at my studio and space is limited, so sign up quick if you want a spot), click the link below:

Revealed: Secrets Of Restoring Lost Physical Function

Is chronic pain reducing your quality of life?

The story is all too common:
Chronic lower back/knee/shoulder pain keeps you from doing all things you want to do. From going on hikes. From standing for long periods of time.
Maybe you get into a workout routine and get on a roll … but you end up getting injured a month or two into it and have to stop. Or slow down so much that your progress is significantly affected.
And, naturally, you do everything you can for pain reduction … but here’s the thing: Everything you’ve learned about pain and injury is probably all wrong.
The ‘classic’ way to treat an injury is to treat the actual site – in other words, if you have knee pain, you take anti-inflamatories, ice the area up, etc. You treat the actual site of the pain or injury.
The problem with this approach is that it doesn’t address the cause of the pain and/or injury or where it’s coming from.
Let’s look at a common knee problem, Patellofemoral Pain Syndrome, as an example. PFPS is often seen in runners, basketball players, young athletes, and females, especially those who have an increased angle of genu valgus or ‘knock knee’. The most common cause of this condition, according to WikiPedia, is “either abnormal forces (e.g. increased pull of the lateral quadricep retinaculum with acute or chronic lateral PF subluxation/dislocation) or prolonged repetitive compressive or shearing forces (running or jumping) on the PF joint.”
In plain English, this means that this condition frequently stems from muscular imbalances in the hips, legs and feet. It can also be caused by ‘prolonged repetitive forces’ – and many times happens when runners ramp up their milage too fast, for example.
So – what folks typically do is ice their knees, take anti-inflammatories, etc. – but they don’t look at the root cause of the problem. In the case of the PFPS example, it’s commonly exisiting muscle imbalnces or a poorly designed/lack of a training plan.
Moral of the story is this: If you’re experiencing pain of some kind, by all means, treat the site of the injury and get some relief. But make sure to also take a look at the bigger picture – and don’t forget that everything is connected. Muscle imbalances around the site of the injury – and even in other parts of your body – could very likely be causing your issues. Fix muscle imbalances, fix your bad posture, strengthen your core, use perfect form in your training and you’ll be surprised and amazed at what you can do!
Forest Vance, Sacramento Personal Trainer and NASM Corrective Exercise Specialist
P.S. Doctor of Chiropractic Sandy Bell (also my friend, colleague, and personal chiropractor) and I are putting together a workshop in the very near future that’ll teach you all about this specific topic. The main focus of the workshop will be specific solutions and strategies to help you move better, reduce pain, and restore lost physical function. If you’re interested, drop me a note by clicking here and I’ll make sure to reserve you a spot. More details on the workshop are coming very soon so stay tuned!

February 2011 Challenge Workout Results

Here’s the 2011 February Challenge:

50 Push Ups (standard Push Ups for guys, knees for gals)
50 Body Weight Squats
50 full Sit Ups – feet unanchored, hands at sides
50 two hand Kettlebell Swings
50 Bicycle Crunches (each side)
50 Lunges (backwards, alternating feet, in place, each side)
50 Mountain Climbers (each side)

All 50 reps of each exercise must be completed before moving on to the next. Complete entire sequence for time.

And the results:

AG 11:32
SG 12:16
PH 13:04
MG 14:12
SP 14:35
LE 14:49
CS 15:21
TH 15:32
SR 16:09

SF 16:12
SS 16:51
MB 17:00
LA 17:01
NG 17:10
NC 18:28
MS 19:38
AS 19:58
SK 20:36
NP 20:54
MA 20:53
BK 21:44
EZ 23:09
AA 23:13
CK 23:26
NT 27:44
PT 30:00

Great job and enjoy your weekend!

Forest

February 2011 Challenge Workout

Here’s the February 2011 Challenge Workout:

50 Push Ups (standard Push Ups for guys, knees for gals)
50 Body Weight Squats
50 full Sit Ups – feet unanchored, hands at sides
50 two hand Kettlebell Swings
50 Bicycle Crunches (each side)
50 Lunges (backwards, alternating feet, in place, each side)
50 Mountain Climbers (each side)
All 50 reps of each exercise must be completed before moving on to the next. Complete entire sequence for time.

Good luck! Results will be posted at the end of the week.
Forest

Qualify For Exclusive Deals At Local Sacramento Businesses (here’s how)

As a way to say ‘thanks’ to existing clients – and as an exclusive offer for all new clients (while supplies last), I’ve partnered with several local small businesses to bring you Community Perks Cards from Forest Vance Training, Inc. Sacramento personal training and boot camps:

These cards feature exclusive, clients-only deals I’ve set up with local businesses in the Sacramento, CA area … the total value of these community perks cards is over $200!!

Highlights include:


  • Complete Chiropractic Evaluation and Computerized Stress Analysis at Bell Chiropractic
  • Free Eyebrow Waxing Service from Melissa Gousetis, Cosmotologist
  • Discounts on all products at Land Bark Pet Supplies

And much more! Again, these are for existing clients (make sure to grab one if you haven’t already) and new clients while supplies last.

Have a great week!

Forest

P.S. This program is just another benefit of getting involved with one of our Sacramento, CA – based personal training or fitness boot camp programs … to learn more and/or to schedule a complimentary trial session today, call (916) 273 9366 or contact us by clicking here