July Challenge Workout

It’s time again for the Monthly Challenge Workout from Sacramento Personal Trainer Forest Vance….

Here’s July’s workout:
Run 1/4 mile
50 Push Ups (knee Push Ups for women, regular Push Ups for men)
50 Body Weight Squats
50 Sit Ups (feet unanchored, arms at sides)
50 KB Swings
50 Mountain Climbers (each side – 100 reps total)
50 Lunges (each leg – 100 steps total)
50 Bicycle Crunches (each side – 100 reps total)
Run 1/4 mile
Complete the entire sequence as fast as possible. You must complete all reps of each exercise before moving on to the next.
Here’s a video I put together on how to perform each exercise in the workout:

And finally, in case you’ve missed any of the past challenge workouts, here they are:

Final times will be posted at the end of the week – good luck!
P.S. Looking for a personal trainer in East Sacramento? Call to schedule your free introductory session today at (916) 213 7600.

P.P.S. Also, don’t forget to sign up for our newsletter and grab your free copy of Forest’s 7 Day Rapid Fat Loss Blueprint – just enter your name and email into the box at the upper right of the page.

Client Showcase: Mark M

Mark has made some amazing progress in the last year and a half … I’ve had this video up for a while now in our Sacramento Personal Training section, but in case you haven’t seen it, now’s your chance to check it out:

In the video, Mark talks about the fitness transformation he’s made in the last 18 months – including losing over 50 pounds of fat, gaining strength and lean muscle and learning how to use kettlebells and his own body weight to train effectively and efficiently.

For more info about our one-on-one and group personal training programs, click here.

Want to leave a testimonial of your own? Leave a message through the contact form here and we’ll make sure it goes up on the website!

Forest Vance Training, Inc. Around The Web

Hey all – make sure to connect up with Forest Vance Training wherever you hang out on the web:

And don’t forget to bring a friend into a workout this week – you’ll both get the chance to earn a free training session! Learn more about this week’s bring a friend event here:

Flexibility Training For The Office Dweller

It’s a safe bet that 75% of our clients at FVT sit down for most of the day. The main problem with this is that the human body isn’t designed to sit in a chair for eight hours at a time. Hours of being in a seated position every day eventually leads to the development of very predictable patterns of tightness and weakness. This is a bad thing because it affects every day movement – and eventually leads to dysfunction and injury.
One of the most commonly tight muscle groups we see in office-dwelling folk are the hip flexors. Here’s a great stretch to hit those muscles that you can do right at your desk:
Get up from your chair. Stand up in front of it. Keep one foot on the ground in front of the chair, put the back foot up on the chair, and carefully let the knee of the back leg drop straight towards the ground. You can use a towel or something similar to pad your knee if you’d like. Sit up tall with your chest up and shoulders back. Hold this for at least one minute on both sides. It’s going to look something like this:
Important: Don’t let your lower back arch. You should feel like you’re ‘tucking’ your hips under. If you let the back arch and lose your neutral spine, you’ll miss out on much of the benefit of the stretch.
Do this stretch on a daily basis – it’s something that should only take you few minutes, but can make a big difference in the overall quality of your every day movement.
Oh, and one more thing: Don’t forget about our Semi-Annual Bring A Friend Event! This week, you can bring a friend along to a workout for free and both of you will have the chance to earn an additional free session – for more details, click here:

The First Semi-Annual Bring A Friend Event

We’re holding our first semi-annual Bring A Friend Event starting next week! If you have a friend, family member, acquaintance, work associate, etc. who would like to join you during a training session, simply bring them along. Better yet, if your friend or family member signs up for any training program, you’ll both get one free one-on-one session.

Now, because our group training classes are pretty full and we do have some space limitations, this offer is only good for clients participating in one-on-one training. However, if you do have someone who’s interested in group training, we’d be more than happy to set them up with a free introductory session – and the referral offer will still apply.

Contact us here, shoot an email, or let one of us know in person when you’re planning on bringing your friend in!

5 Real Life Diet Tips To Help You Start Losing Fat Today

If you’re like me, spending half of your Sunday cooking, weighing and measuring your food for the week may be ‘ideal’ when you’re trying to lose fat; but it also may not be feasible. And the bottom line is that the fat loss diet that you can actually follow is the one that will be the most effective for you. Here are five ‘real life’ diet tips that you can start putting into practice today that aren’t all that hard to do – and that will make a real difference in your fat loss efforts:

1. Keep healthy snacks around

Stock your house with good stuff, not junk. It sounds simple, but if you have fruits, veggies, raw nuts, and cottage cheese ready to go for healthy snacking around the house, you have a lot better chance of making a good choice then if you have cookies and chips in the cupboard.

2. Split your meals in half when you eat out

Restaurant portions are almost always way more than you need; split your meal with someone else or take half home for later . You’ll save some calories and a few bucks at the same time.

3. Think before you eat

Don’t eat standing up or while you’re on the run. Mindless eating is one of the worst – and easiest – ways to end up consuming too many calories. Sit down and focus when you eat – you might be surprised at the difference this simple tip makes.

4. Drink lots of water

One thing that drinking lots of water does is keeps you feeling fuller when you’re dieting. A good guideline to start with is half of your body weight in ounces of water every day.

5. Move more

It sounds simple, but taking opportunities to move more during the day can add up. Park your car at the end of the parking lot when you go to the grocery store; take the stairs instead of the elevator at work; go for a 15 minute walk during your lunch break. An extra 250 calories burned every day adds up to an extra pound of fat loss every two weeks.

Keeping healthy snacks around, splitting your meals when you eat out, thinking before you eat, drinking lots of water, and simply moving more are five ways you can start accelerating your fat loss efforts today!

Basic meal planning is a feature of all of our personal training programs at Forest Vance Training, Inc. If you’re in the East Sacramento area and are looking to hook up with a personal trainer, give us a call at (916) 213 7600 or contact us by clicking below to schedule a complimentary intro session:

And don’t forget to sign up for our newsletter and get a free copy of the 7 Day Rapid Fat Loss Blueprint while you’re here!! Find out more by clicking below:

Try These Unique Bootcamp Exercise Ideas

Here’s another video showing a few of the exercises we use in our Land Park – Sacramento Boot Camp classes:

P.S. If you’re looking to get involved in one of our Personal Training or Boot Camp programs in the East Sacramento or Land Park area, give us a call at (916) 273 9366 or contact us here to for more info and to schedule a free introductory session today!