Get A Head Start On 2011 (must read)

How to hit 2011 running

First – thanks so much for making 2010 great and wishing you a fantastic 2011! What an amazing year …

I’m thankful every day I go to ‘work’ (if you can call it that) … I feel so fortunate that I can help so many people improve their lives, do what I love and actually get paid for it … and it’s all because of YOU … so again, many, many thanks.
New Year’s resolutions may be a bit cliche – but now is an great time to reflect on the past year and plan for the one ahead.
I’m personally huge on goal setting in every aspect of my life. And it’s so important, no matter what your goals are – whether that’s losing weight, managing your time more effectively, doing something you’ve always wanted to do like start a business or travel to a foreign country … because it works!!
If you’re questioning the true effectiveness of writing down your goals, here’s some research statistics I dug up on goal setting from ideamarketers.com:
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There are numerous studies that prove the value of journaling to write down and keep track of your thoughts and goals. A research study sponsored by the Ford Foundation discovered that:

– 23 percent of the population has no idea what they want from life, and as a result, they do not have much.

– 67 percent of the population has a general idea of what they want, but they do not have any plans for how to get it.

– Only 10 percent of the population has specific, well-defined goals – and seven out of ten of those people reach their goals most of the time.

– The top 3 percent of folks who take time to define specific goals, write them down, and take a planned course of action to reach them achieved their goals 89 percent of the time.

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I’m a firm believer that you can have whatever you want in life – and that, ultimately, you are the one responsible for how your life turns out.
I always take time at the end of each year to write down my goals (actually, I do it a lot more often that that) … and I achieve them at least 89% of the time. I recently found a journal from about five years ago where I wrote down my goals at the time … and it was uncanny … I had achieved and surpassed almost every one of them … I’m absolutely convinced this process works …
So, for example, if improved fitness is your goal, write it down. Be specific about it, and have a great reason why you want to get in shape. Is it for your health? To be there for your kids? To feel better and have more energy? Or even just to look great and feel good in your clothes? How much weight to you want to lose? By what date? And what’s your specific course of action to get there?
In conclusion, though New Year’s resolutions may not be your thing, take some time to reflect on 2010 set some concrete goals for the coming year. Remember, you are the creator of your own destiny and can have any kind of life you want … so, what are your goals for 2011?
Forest

Merry Christmas! New Video, Holiday Schedule, + My Christmas Gift To You

I know this week is crazy for a lot of you – but that’s still no excuse to let your fitness program get off track! Quick, efficient workouts are the name of the game. Here’s a pair of exercises – the Burpee and the Kettlebell Swing – I put together into a sequence that hits every major muscle group and is great for a full-body resistance and cardio workout when you’re stretched for time:

Merry Christmas and have a great week!

Forest
P.S. There’s a special holiday group training/ boot camp schedule for the next two weeks … I posted it up last time, but in case you missed it, you can find it here

P.S.S. Don’t forget my Christmas gift to you – a new and improved version of my 7 Day Rapid Fat Loss Blueprint. It’s a 7 day workout guide and meal plan that’ll give you an awesome jump start on your fitness resolutions for the coming year … just enter your name and email at the upper right of the page to grab your copy!!

Holiday Group Personal Training/ Boot Camp Schedule

Happy Holidays! Here’s the tentative group personal training/boot camp schedule for the upcoming Christmas and New Year’s weeks:

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Week of 12/20 (Christmas)

Monday 12/20 – Wednesday 12/22 – normal schedule (click here to see the current boot camp and group training schedule)
Thursday 12/23 – 6 am and 9 am boot camp @ Land Park Location, no 6:30 pm boot camp @ Land Park
Friday 12/24 (Christmas Eve) – no 9:15 am group personal training @ Anytime Fitness
Saturday 12/25 (Christmas Day) – no 9 am boot camp @ Land Park

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Week of 12/27 (New Year’s)
Monday 12/27 – Friday 12/31 – normal schedule (click here to see the current boot camp and group training schedule)
Saturday 1/1 (New Year’s Day) – no 9 am boot camp @ Land Park
Contact me here with any questions – thanks!
Forest

The 7 Day Rapid Fat Loss Blueprint v 2.0 (it’s free)

I’ve got a new and improved version of my 7 Day Rapid Fat Loss Blueprint for you to download – in it, you’ll discover:
  • A total-body resistance training workout that’ll get you on the fast track to fat loss
  • A complete meal plan to help you lose fat fast
  • An interval cardio workout to help you burn more calories in less time
  • Tips to get you in the the right mindset for fat loss (the most important – but often also most overlooked – part of the equation)
The best part about it? It’s FREE! All you have to do it sign up for my weekly newsletter by dropping your name and email in the box at the upper right of this page, and you’ll be automatically directed to a page where you can download your copy!
(If you’re already signed up for my weekly newsletter, don’t worry – I’ll be sending you a link to the download page shortly.)
Even if you’re already working out and think you’re making good progress – even if you’re already enrolled in one of my training programs – I still think you’ll learn something new from this report. Simply enter your name and best email in the box at the upper right of the page to grab it now!
Have a great week and talk soon –
Forest

December Challenge Workout Results

Here’s the December Challenge again in case you missed it:

You’ll simply do:

7 Burpees
14 Kettlebell Swings
21 Body Weight Squats

… and repeat five times as fast as you can.

And the results:

SG 8:14
AG 8:35
AK 8:50
PH 9:37
LE 11:11
PP 11:18
NG 11:34
CS 12:02
NP 12:16
SK 12:24
AS 12:27
VL 12:33
SR 12:40
SM 13:55
LA 13:59
EZ 14:21

Great work guys!
P.S. Don’t forget about next weekend’s free holiday client appreciation boot camp workout! There’s are 3 spots left as I write this post – so be sure to reserve a spot now if you’re interested! Click the link below to learn more and sign up:

FREE Holiday Client Appreciation Boot Camp Saturday, December 18th @ 10am

Dear faithful blog reader –

I’d like to personally invite you to a FREE holiday client appreciation boot camp workout on Saturday, December 18th at my new personal training studio in Land Park.


The workout will start at 10:00 am and will last about 30 minutes – all of our current and past clients, their friends and family, newsletter subscribers, blog readers, and Facebook fans are welcome to attend!

I’m holding the workout simply as a client/email subscriber/blog reader/Facebook follower holiday appreciation and to give anyone who hasn’t gotten the chance yet to come over and check out the new facility. But there is one catch: I only have space for 12 folks! And I know this boot camp will fill up fast (the last one like this was full in less than 48 hours). So if you’d like more details and/or you’re ready to sign up, click the link below:

See you there!
Forest

‘Cardio Without Machines’ Workout Video From Land – Park Sacramento Boot Camp Instructor Forest Vance

I’ll admit it: I hate doing cardio.

If you’re the rare breed who actually enjoys pounding away on the treadmill for 45 minutes, more power to you! Keep doing what’s working for ‘ya.
But if you’re like me, you probably don’t like doing cardio much, either. Unfortunately, and especially if your goal is fat loss, you gotta do it.
Here’s the thing, though: There is an easier way. You don’t have to do cardio in a ‘traditional’ fashion to work your heart and lose body fat. I don’t – and I still manage to maintain a (near) single-digit body fat level all year round.
For one, as long as your heart rate gets up and stays there for an extended period of time, that’s cardio – in other words, combining body weight or weight training moves into a non-stop circuit is just as much of a cardio workout as is 45 minutes of eliptical time.
Also, research proves again and again that interval training (high-intensity, ‘burst’ cardio workouts like the one demoed in the video below) is actually superior to traditional, steady-state cardio (where you maintain the same low-to-medium intensity for the whole workout) for fat loss.
I made a video for you that shows how to get a great cardio workout without any machines at all … all you’ll need is your own body weight and a single kettlebell. I hope it helps you add some variety to your cardio routine! And feel free let me know what you think:

P.S. This workout that is a lot like ones we do in our Land Park – Sacramento Fitness/Kettlebell Boot Camps … if you’re interested in a complimentary ‘Test A Trainer’ session to try out a workout and see if it’s right for you (or know anyone who might be), contact me here or call (916) 273 9366. Thanks!