Forest Vance Training, Inc.

Client's face as we explain the workout for the day

BRO MEAL #6 - Eggs + Spinach Scramble INGREDIENTS - 1 egg - 2 egg whites... - 1 cup raw spinach Throw a frying pan on your stove bro. Set it to medium heat. Put a little olive oil in there. Add the spinach and let it cook down for a minute or so. Add in your egg + egg whites mix. Add salt and pepper to taste; serve! Nutrition breakdown: 122 calories 15 g protein 5 g fat 3 g carbohydrate SIDE NOTE - you probably need to add a quality carbohydrate source to this to make it a full meal! I add 1 cup (cooked) oats + 1/8 cup raisins, for example. # If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program at the link here --> http://bit.ly/14dayjump2021 Train hard, talk soon -Forest and the FVT Team ForestVanceTraining.com

Looking for best kettlebell workout in the Sacramento area? We got you covered! Contact us today to try our program -->http://forestvancetraining.com

NEW - 14-day Jump Start - looking for testers! -> http://bit.ly/athleticgainz This program is specifically for men and women over 40 who: Are ready to kick start their fitness loss goals and make some rapid progress... Want a plan they can stick to Need both clear direction, and an plan that is adaptable to their specific needs and goals Fill out the interest form here, and we’ll get back to you ASAP! Forest and the FVT Team ForestVanceTraining.com

http://bit.ly/athleticgainz the Athletic Gainz diet project This is a project we are putting together to help you get a jump start on your nutrition in 2021.... This diet plan specifically for men and women over 40 who: Are ready to kick start their fat loss goals and make some rapid progress Want a plan they can stick to so that they can get continued results for an extended period of time Need both clear direction, and an plan that is adaptable to their specific needs and goals Want to lose bodyfat so that they end up looking as strong as they actually are We’ll tell you EXACTLY what you need to do to shed fat, gain lean muscle, and feel great in 2021. The only catch? You have to be commit to following the plan. We think that you’ll get such great results, that you’ll never go back. But we need to know that you’re committed before we sign you up. By filling out the interest form below, you also agree to: Share what’s working for you with other Challengers, so that we can all get the best results Ask questions / reach out to us if you need help Share your results at the end of the project to inspire others Ready? Let’s to this! Fill out the interest form here, and we’ll get back to you ASAP! Forest and the FVT Team

Cardio for the Person Who Hates Cardio: Push/Squat/Ruck/Sprint 1 Fill up a backpack with 15 (beginner) to 40 (advanced) pounds. You could also use a weighted vest if you have one. 2 Walk one mile at a brisk pace. Your target is to get your heart rate into Zone 2 (60%-70% of max).... 3 Drop the backpack / weighted vest. Now you’re going to do: a) 100 yard jog / run / sprint (ideal is to find a football field, park where you can do these back and forth) b) 10 squats with your backpack / vest c) 100 yard jog / run / sprint d) 10 push ups Rest about 30 seconds between exercises / efforts. Repeat this sequence 3-5 times, for a total of 6-10 jog / run / sprints, and 3-5 sets each of squats and push ups. 4 Pick up your backpack / weighted vest, and walk another mile. Learn more about how we can help you reach your fitness goals in 2021 at ForestVanceTraining.com! - Forest and the FVT Team #sacramento #sacramentoproud #downtownsac #midtownsac #midtownsacramento

Hey! - Just checking in - still looking for help with fitness goals? Send us a message below! Now that we're in the New Year, we know that a lot of people are looking to get back into a fitness routine. Click below to send us a private message - we'd love to see if we can be of help!... Cheers - - Forest and the FVT Team ForestVanceTraining.com

Just checking in - still looking for help with fitness goals? Send us a message below! Now that 2020 is just about over (thank goodness!), we know that a lot of people are looking to get back into a fitness routine. Click below to send us a private message - we'd love to see if we can be of help! Cheers - - Forest and the FVT Team... ForestVanceTraining.com See more

We're going to invite a group of men and women to try online workouts we're broadcasting daily from our Sacramento, CA - based studio, for 14 days. Would you be interested in joining us? #sacramentofitness #sacramento #fitness #fitnessjourney #midtownsac #sacramentopersonaltraining #downtownsac #sacramentotrainer #sacramentogym #workoutmotivation #sacfitness #homeworkout #sacramentosmallbusiness

Kettlebells for Abs - "Rippers" :30 / :15 rest / 3 rounds: - Bear Plank KB Drag-Thru... - KB Foot Taps - Side Plank w/ Hip Dip See more

When I told my trainer I'm gonna die... and he said 2 more!! #sacramento #sacramentoproud #downtownsac #sacramentoca #downtownsacramento #midtownsac #cityoftrees #igerssac #midtownsacramento #teamfvt #landparksac #landparksacramento #fvt #sacramentofitness #fitness #fitnessjourney #sacramentopersonaltraining #sacramentopersonaltrainer #sacramentogym #workoutmotivation #fitlife #healthy

Hey Friends! We have 4 openings left in our 14-day "Jump Start 2021" Fitness Challenge! This is specifically for men and women in the Sacramento-CA area who:... - Want some structure around their workouts and nutrition for the New Year - Want to keep stress levels down - Want to get in shape without getting injured Comment below if you are interested. - Forest and the FVT Team #sacramento #landpark #midtown #downtownsac

14-day Holiday Fitness Challenge! => https://bit.ly/fvtholidaychallenge We are looking for a few more people to join... If you are looking to: - Keep stress levels down... - Want some structure around your workouts and nutrition - Want to get in shape without getting injured This could be specifically for you! Click this link, fill out the interest form and I'll get back to you ASAP: https://bit.ly/fvtholidaychallenge Look forward to hearing from you! - Forest Vance Owner, FVT Personal Training

I'm looking for 5 more men and women over 40 to try my new program! Details here =>> https://bit.ly/fvt14day2020 This program is specifically for men and women in the Sacramento area aged 40 and up who: -- Want to stay healthy... -- Want to keep stress levels down -- Want some structure around their workout program -- Want to get in shape without getting injured If you’re interested, please fill out the form linked below, and I’ll get you all the details: https://bit.ly/fvt14day2020 Cheers! - Forest Vance Owner, FVT Personal Training

Meet Ted! Like so many others, when the pandemic hit, Ted could not attend his usual gym, but still wanted to keep his fitness program going. For him, our at-home workouts have been an excellent fit.... In his words: I joined FVT as an online ZOOM client when the COVID-19 epidemic hit and I could not attend my usual gym. I have been immensely pleased with the workouts, nutrition advice, and I am reaching my goals. Basically, I get to workout in my guest room where I don’t have to worry about coming into contact with other gym members. Forest and his team are super friendly, helpful, and for me, it’s been an excellent experience. I strongly recommend this gym. Ted, thanks for the kind words! We appreciate your hard work, consistency, and positive attitude! If you want to be like Ted, click here and put the words JUMP START in the subject line to learn more about our 14-day test drive => http://www.forestvancetraining.com/contact We are in this together, and we are here to continue to help you in your fitness journey in 2021 and beyond! -Forest and the FVT Team

Merry Christmas! Here is a fun kettlebell workout you can do before the big day: ... 12 Days of Christmas Kettlebell Workout OPTIONAL play / sign along to 12 days of Christmas (Twisted Sister version) while you do the workout NOTE Workout is done accumulation style: 1 squat jump then 1 squat jump 2 push ups then 1 squat jump 2 push ups 3 kettlebell lunges etc 1 squat jump 2 push ups 3 kettlebell lunges 4 side plank lifts (per side) 5 jumping jacks 6 kettlebell swings 7 spider climbs 8 kettlebell side lunges 9 one arm kettlebell rows (per side) 10 high knees 11 kettlebell single leg deadlifts 12 burpees Happy Holidays to you and yours! -Forest and the FVT Team PS I am looking for a few more people to join my KB Fit Over 40 personalized coaching program as we head into 2021 If you: Are looking to keep stress levels down Want some structure around your workouts and nutrition Want to get in shape without getting injuredThis could be specifically for you! Click the link and fill out the interest form, I’ll get back to you ASAP: https://bit.ly/kbfitover40dec2020

If you tend to end up with bruised wrists from your kettlebell workouts, today’s video is going to show you how to fix it! One of the common exercises this happens with is the kettlebell clean. Two tips that are going to help: 1 Tame the Arc... When the KB comes down, we want the arc that the ‘bell takes to be close to the body. If the kettlebell comes too far away from your body during the move, and then comes up and slams you in the arm as it flips around, you’re going to end up with bruised wrists. Instead, keep your elbow tight to the frame as you do your cleans. 2 Lose the Death Grip Another thing people do in an effort to keep the KB from coming around and slamming the wrist is to squeeze the KB really hard as it flips around the hand. Instead, what you want to think about is taking a loose grip, and then punching the hand through as it comes around the wrist. Now, watching a video to help you with this is a great start. But even BETTER, is if we can help you live and in person. We have a few spots left in our small group personal training beta group for the month of November, where we can give you hands-on instruction on using kettlebells safely and effectively. Click here to contact us today and learn more about our 14-day test drive where you can give the program a try: http://www.forestvancetraining.com/contact And here’s to your continued success! -Forest and the FVT Team

Calling all men and women 40 and up in Land Park, Midtown, and Pocket looking to jump start their fitness in 2021: 2020 was quite the year. But one silver lining was that we were forced to refine our processes, so that we could help people get as good, or even better fitness results than ever - even in the middle of all we've been through. And we are looking for a few more men and women 40 and up in the Land Park, Midtown, and Pocket areas to test our new program.... At the core of our new process is our "flexible nutrition" model, where you can still eat all of your favorite foods, and reach the fitness goals you desire. Pair this with our workouts that are designed to get you in shape, WITHOUT getting injured, and you've got an amazing and effective combination to jump start your fitness in 2020. Send us a message today to see if we can help, look forward to hearing from you! - Forest, owner, FVT Personal Training

How do YOU see your trainer? #sacramento #downtownsac #sacramentoca #downtownsacramento #midtownsac

3 Vegetables + Fruits to Avoid NEW! - FVT Personal Training 14-day Nutrition Challenge - Info and apply now at the link below: https://bit.ly/fvt14daynutrition2021... === === A lot of people think that all vegetables and fruits are healthy. Not necessarily true. And while you CAN eat these three picks in moderation as part of a healthy diet, if you're trying to trim up in the New Year, you may be better off avoiding these all together: 1 - Potatoes I know, I know - a Holiday favorite! But also not the healthiest choice either. A single potato has 36 grams of carbs. Not to mention the variety of fats and oils that are typically added in the various ways potatoes are prepared. Try sweet potatoes instead. 2 - Bananas Often a staple in many folks kitchens. And though they are certainly better than grabbing a donut in the morning, they are better in small doses. If you're trying to lose weight, you are better off going for fruits that aren't so starchy. 3 - Watermelon If you haven’t just done some level of physical activity, it’s probably best to limit your watermelon consumption. Watermelon is very high in fructose, the natural sugar found in fruit. The calorie count can add up fast. Instead, go for something like an apple or orange. Hope this short list helped, and (if you need it), got you thinking about making some positive diet changes for the New Year. - Forest and the FVT Team === === NEW! - FVT Personal Training 14-day Nutrition Challenge - Info and apply now at the link below: https://bit.ly/fvt14daynutrition2021

Last Call: new SGPT (Small Group Personal Training) Beta Group - details below... For men and women 40+ in Land Park and Midtown areas of Sacramento: Check out today’s throwback pic it was from that time Forest did a Human Flag while on vacation in Hawaii!...... and while your vacation plans may be altered or on hold for the time being, we have great news: You CAN still get back to work on your fitness goals. Because we are still looking for a few more men and women over 40 to join our SGPT (Small Group Personal Training) Beta Group pilot program. You’ll get workouts with us here in our studio, a copy of our Performance Nutrition meal plan to kick start your results, and the coaching and accountability you need to succeed. It's the perfect way to get your health and fitness back in the groove, with everything that's going on right now in the world. Send us a private message for details. But hurry, because we’re only taking applications for this special pilot program through November 13th. Look forward to hearing from you -Forest Vance Owner, FVT Personal Training Kettlebell Expert Over 40 Training Specialist ForestVanceTraining.com

QUIZ: Score your mobility on a scale of 1-12 ("Fitness Scorecard" test #4) *Get our Fitness Scorecard - includes 7 more "tests" like this one to measure your fitness - FREE at this link for a limited time: https://bit.ly/fvtscorecard2020 (1-3) You feel stiff and often experience... discomfort in areas like your low back, neck & shoulders. (4-6) You wake up and feel stiff, but after a little movement you feel ok. You’re not sure if you can touch your toes, but it’s possible. You feel stiff and sore when you experience an increase in activity. (7-9) You feel like you move well. No aches or pains to speak of and you can touch your toes. You physically feel younger than your actual age. (10-12) You feel great. Your body feels like it hasn’t really aged at all. You could jump into recess with kids on the playground and never miss a beat. Get our Fitness Scorecard - includes 7 more "tests" like this one to measure your fitness - FREE at this link for a limited time: https://bit.ly/fvtscorecard2020 - Forest and the FVT Team

ATTN men and women in Land Park and Midtown - new FVT SGPT (Small Group Personal Training) pilot program ends November 13th: bit.ly/fvt14day2020 We’re back in the gym at FVT, and we are looking for a few more men and women over the age of 40 to join our SGPT pilot program before November 13th: bit.ly/fvt14day2020 Click the link for details, and then submit your interest form: bit.ly/fvt14day2020... Talk soon! - Forest and the FVT Team

Santa knows! #sacramento #downtownsac #midtownsac #landparksac #sacramentopersonaltrainer #sacramentogym

Do you feel this way sometimes? Ditch the slow, boring cardio and join our new FREE 7-day Home Workout Challenge instead! => http://bit.ly/fvt7daychallenge This new FREE 7-day Home Workout Challenge would be focused on helping men and women in the Sacramento, CA area aged 40 and up to: - Trim down... - Build cardio fitness - Get more flexible - Gain strength We'd get you started working on ALL of these goals, in just 7 days. Meal planning guide, workout routine, coaching from the FVT team - all included. 100% FREE. Only catch is, we need to see if we have enough people interested! If this sounds cool, fill out the interest form at the link below: http://bit.ly/fvt7daychallenge And if we get enough people, we'll make it happen. Thx, talk soon - - Forest and the FVT Team

FVT Personal Training - 14-day Nutrition Challenge => https://bit.ly/iifymchallenge The New Year is almost here, and we are looking for testers for our upcoming 14-day Nutrition Challenge! If you:... - Are looking to organize your nutrition, but also want some freedom and flexibility in your approach - Are looking for new ideas when it comes to recipes, meal ideas, and nutritional options - Can appreciate a meal planning and fitness program that is geared towards the specific needs and goals of the 40+ age group Fill out the application form linked below, this could be the perfect fit: https://bit.ly/iifymchallenge Look forward to hearing from you! - -Forest Vance Owner, FVT Personal Training

FVT - small business charity Boot Camp this Saturday at 9 AM! Would you like to try one of our No gym? No excuse! at-home workouts, and support local small business(es) in the process? Sign up for our small business charity Boot Camp this Saturday at 9 AM.... Learn more and grab your spot here https://bit.ly/fvtsmallbizcharityboot #sacramento #downtownsacramento #midtownsac #midtownsacramento #landparksacramento #sacramentofitness #sacramentopersonaltraining #sacramentopersonaltrainer #sacramentogym #sacramentosmallbusiness

Looking for testers - new FREE 7-day Home Workout Challenge - details here: http://bit.ly/fvt7daychallenge This new FREE 7-day Home Workout Challenge would be focused on helping men and women in the Sacramento, CA area aged 40 and up to: - Trim down... - Build cardio fitness - Get more flexible - Gain strength We'd get you started working on ALL of these goals, in just 7 days. Meal planning guide, workout routine, coaching from the FVT team - all included. 100% FREE. Only catch is, we need to see if we have enough people interested! If this sounds cool, fill out the interest form at the link below: http://bit.ly/fvt7daychallenge And if we get enough people, we'll make it happen. Thx, talk soon - - Forest and the FVT Team

IIFYM Freedom 14-day Nutrition Challenge => https://bit.ly/iifymchallenge We are looking for testers! If you:... - Are looking to organize your nutrition, but also want some freedom and flexibility in your approach - Are looking for new ideas when it comes to recipes, meal ideas, and nutritional options - Can appreciate a meal planning and fitness program that is geared towards the specific needs and goals of the 40+ age group Fill out the application form linked below, this could be the perfect fit: https://bit.ly/iifymchallenge -Forest Vance Owner, FVT Personal Training

Action from our online boot camp this morning! It was a great workout, and a lot of fun!

Try this KB-BW MRT Circuit today! 10 push ups 7 1 arm KB squat to press per side 8 1 arm KB swing per side... 12 KB overhead tricep extension 15 cross body mountain climbers Do 3-4 rounds for time! #kettlebell #kettlebellworkout

Throwback pic! Sign up for this Saturday’s boot camp for another chance to see Forest in costume http://bit.ly/fvtfreeonlineworkout We are holding a special free online boot camp this Saturday, Oct 24th at 9am. Would you like to join us? => http://bit.ly/fvtfreeonlineworkout It’s a great chance to experience one of our online boot camp workouts. Many of our clients have ran with this new way of doing fitness in 2020, and they are getting tremendous results => http://bit.ly/...fvtfreeonlineworkout The workout will require ZERO equipment, so you have ZERO excuses for missing this one! (If you have a kettlebell or dumbells or some bands, have those ready too, because we’ll give you options if you want to intensify the workout and incorporate them in the mix but again, NO equipment is required to participate => http://bit.ly/fvtfreeonlineworkout) This is FREE for: Current clients Friends Family Potential new clients We wanted to do something positive, fun, healthy, and safe for our community in these crazy times. So register now below, and we look forward to seeing you there: => http://bit.ly/fvtfreeonlineworkout -Forest and the FVT Team #forestvancetraining #landparksac #landparksacramento #midtownsacramento

COVID spelled backward is DIVOC. What DIVOC is up with 2020? ... Are you as ready as we are to put 2020 in the rear view mirror? If so, what better way to get a jump start on the New Year than to join our 14-day Holiday Shred Challenge?!? Learn more here https://bit.ly/fvtholidaychallenge It’s the perfect thing to help you keep stress levels down, get some structure around your workouts and nutrition, and get back into shape without getting injured. But this is your last call, because we’re shutting down registration this week. Details and submit your application at this link https://bit.ly/fvtholidaychallenge -Forest and the FVT Team PS Would you like to try one of our No gym? No excuse! at-home workouts, and support local small business(es) in the process? Sign up for our small business charity Boot Camp this Saturday at 9 AM. Learn more here https://bit.ly/fvtsmallbizcharityboot

Local small businesses to support - we want your input! We are doing a Shop Local FVT Holiday Charity Boot Camp on Saturday, Dec 19th at 9am (details and sign up here => https://bit.ly/fvtsmallbizcharityboot) And we want your input:... What are some great small businesses in the Sacramento area that people can support as their "admission" to the event? List them in the comment section below this post! Remember - for this special event, all you have to do is support a local small business by ordering take-out, doing a bit of Holiday shopping any purchase counts! Send us the receipt (or not honor system, we’ll take your word for it!) as your admission to the event. We are doing this to spread awareness on the importance of continuing to support your local small businesses in these challenging times. So let us know - what are some great small businesses in the Sacramento area that people can support as their "admission" to the event? List them in the comment section below this post! Then register for our Shop Local FVT Holiday Charity Boot Camp by clicking here: https://bit.ly/fvtsmallbizcharityboot We look forward to seeing you on the 19th! -Forest and the FVT Team #shoplocal #sacramento #sacramentosmallbusiness #landpark #midtownsac #cityoftrees

Shop Local FVT Holiday Charity Boot Camp Join our charity boot camp event on Saturday, Dec 19th at 9am and support local businesses! => https://bit.ly/fvtsmallbizcharityboot 2020 has been tough. And there are many local small businesses struggling.... That’s why we’re doing a Shop Local FVT Holiday Charity Boot Camp event. Saturday, Dec 19th at 9am, join us for a fun charity at-home Zoom boot camp experience. Support a local small business by ordering take-out, doing a bit of Holiday shopping any purchase counts! Send us the receipt (or not honor system, we’ll take your word for it!) as your admission to the event. We are doing this to spread awareness on the importance of continuing to support your local small businesses in these challenging times. Just register now by clicking HERE, and we look forward to seeing you on the 19th -Forest and the FVT Team

What’s your favorite workout song?

14-day Holiday Fitness Challenge! => https://bit.ly/fvtholidaychallenge If you are looking to: - Keep stress levels down - Want some structure around your workouts and nutrition... - Want to get in shape without getting injured This could be specifically for you! We did this bodyweight only circuit during one of our recent at-home No Gym? No Excuse! boot camp workouts. It's a great example of how you can actually get stronger, ZERO equipment needed! Like this workout, join our Holiday Challenge! Click this link, fill out the interest form and I'll get back to you ASAP: https://bit.ly/fvtholidaychallenge

Join us in welcoming Robin to the FVT Team! Robin is our new Administrative Specialist, and we are so excited to have her on board. She’s already working behind the scenes with things like our online / remote workouts, managing our monthly kettlebell challenges, and providing excellent customer service! Learn more about Robin (and the rest of the FVT team) at the link below: http://www.forestvancetraining.com/about-us

Women and men in Land Park / Midtown over 40 - looking for testers => http://bit.ly/fvt14day2020) Welcome Back! We’re back in the gym at FVT, and we're still looking for a few more men and women over the age of 40 to join our semi-private test program this month.... Watch the video for details, and then submit your interest form at this link: http://bit.ly/fvt14day2020 I’ll personally get back to you asap! -Forest

Royal Flush" KB/BW Tabata Circuit Tabata training works in 20 second intervals of high intensity exercise, followed by 10 seconds of rest, repeated eight times for a total of four minutes. Because it's so effective for improving performance AND burning max calories in minimum time (see research linked below), we use it frequently in our programming at FVT.... In fact, check out the workout we have planned for our online bodyweight / kettlebell boot camp scheduled for a little later tonight. https://clicks.aweber.com/y/ct/ We call it "Royal Flush" because, well - when it comes to jacking up your fat burning furnace, it's tough to beat! :) # "Royal Flush" KB/BW Tabata Circuit Perform as many reps of each exercise as you can in 20 seconds. Rest for 10 seconds between moves. Repeat the circuit two times through for a total of eight intervals of 20 seconds on / 10 seconds off. Rest for a minute or two and repeat up to two more times: 1 - KB Tactical Lunge (alternate legs each round) 2 - One arm KB swing (beginner) OR KB snatch (advanced) 3 - Bodyweight renegade (beginner) rows OR KB renegade row (advanced) 4 - One arm press (alternate arms each round) # Research on the Tabata method: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/

5 Breads That Are Actually Good For You... When people go on a diet, one of the first items to go is typically bread. But carbs shouldn't always be the first thing you cut.... Eliminating carbohydrates all together could actually keep you from achieving healthy, lasting weight loss. Moderation is one key. A slice or two per day of the bread types listed below could fit into an overall healthy diet. Four or five or six or more slices per day, not so much. Another is looking at the ingredients. If you are going to include breads in your diet, stay away from breads that are high in fillers, additives, and sugar. Here are five breads I found that, in moderation, can actually be good for you, and that you can probably find at your local store: 1 - Eureka! Seeds The Day, Organic 2 - Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread 3 - Arnold Whole Grains 100% Whole Wheat Bread 4 - Ezekiel 4:9 Sesame Sprouted Whole Grain Bread 5 - Nature's Harvest Stone Ground 100% Whole Wheat Bread # Is this nutrition advice contrary to what you've heard? Did you think you would need to stop eating bread to reach your weight loss goals? There is a LOT of conflicting nutrition advice out there, so it's not your fault! But we are here to help. And our 14-day Holiday Shred Challenge is the perfect opportunity to focus on your nutrition, and get a running start on your fitness goals for the New Year. Learn more and submit your application at the link below: https://bit.ly/fvtholidaychallenge And we look forward to hearing from you! - Forest and the FVT Team #sacramento #sacramentoproud #downtownsac #sacramentoca #downtownsacramento #midtownsac #sacramentogym #workoutmotivation #fitlife #healthy

LAST CALL! Bring a friend to try a Zoom bootcamp workout. Come and burn off some of those extra Holiday calories, tomorrow at 9am:... => https://bit.ly/tgiving2020bringafriend No equipment is required, just your own self, a small space to do your workout, and a positive attitude. Register now below, and we look forward to seeing you there: => https://bit.ly/tgiving2020bringafriend -Forest and the FVT Team

Client Appreciation Weekend Happy Thanksgiving to you and your family! Did you know that you can bring a friend or family member to try a Zoom boot camp at FVT this weekend for FREE?... It's true. We are holding THREE of our signature No Gym? No Excuse! home-based / remote workouts over the 2020 Thanksgiving weekend: 8am Thanksgiving day 8am November 27th 9am November 28th And we are opening up ALL of these workouts for you to bring a friend and experience the fun. (Just 1 free workout per person, please pick the time that works best for you) No equipment is required, just your own self, a small space to do your workout, and a positive attitude. If you’ve been looking for a home workout solution during the lockdown, this is a GREAT no-risk opportunity to give our program a try. Again friends, family, and potential new clients can pick any one of these workouts to attend, 100% FREE! Just register now below, and we look forward to seeing you over the Holiday: => https://bit.ly/tgiving2020bringafriend

Looking to get in some extra ab work? Try this 5-minute "crunchless core" workout! Do as many reps as you can of each exercise for 30 seconds. Rest for 15 seconds between moves. Do 2 rounds total:... - Walk-Out; do a push up with each rep for added challenge - Side Plank with Hip Lift - V sit / add rotation on round 2 We are still looking for a few more men and women over 40 to join a Beta Group pilot program. Details and submit your application here: bit.ly/fvt14day2020 You’ll get workouts with us here in our studio, a copy of our Performance Nutrition meal plan to kick start your results, and the coaching and accountability you need to succeed. But hurry, because we’re only taking applications for a little while longer: bit.ly/fvt14day2020

Bring a friend to try a Zoom bootcamp workout all Thanksgiving weekend at FVT! => https://bit.ly/tgiving2020bringafriend We are holding THREE of our signature No Gym? No Excuse! home-based / remote workouts over the 2020 Thanksgiving weekend: 8am Thanksgiving day... 8am November 27th 9am November 28th And we are opening up ALL of these workouts for you to bring a friend and experience the fun. (Just 1 free workout per person, please pick the time that works best for you) No equipment is required, just your own self, a small space to do your workout, and a positive attitude. If you’ve been looking for a home workout solution during the lockdown, this is a GREAT no-risk opportunity to give our program a try. Again friends, family, and potential new clients can pick any one of these workouts to attend, 100% FREE! Just register now below, and we look forward to seeing you over the Holiday: => https://bit.ly/tgiving2020bringafriend -Forest and the FVT Team

Bring a friend to try a Zoom bootcamp workout all Thanksgiving weekend at FVT! We are holding THREE of our signature No Gym? No Excuse! home-based / remote workouts over the 2020 Thanksgiving weekend: 8am Thanksgiving day... 8am November 27th 9am November 28th And we are opening up ALL of these workouts for you to bring a friend and experience the fun. (Just 1 free workout per person, please pick the time that works best for you) No equipment is required, just your own self, a small space to do your workout, and a positive attitude. If you’ve been looking for a home workout solution during the lockdown, this is a GREAT no-risk opportunity to give our program a try. Again friends, family, and potential new clients can pick any one of these workouts to attend, 100% FREE! Just register now below, and we look forward to seeing you over the Holiday: => https://bit.ly/tgiving2020bringafriend -Forest and the FVT Team #sacramento #sacramentoproud #downtownsac #midtownsac

3 Healthy Foods You Shouldn't Eat We are getting ready for our 14-day "Holiday Shred" challenge, I am so excited! Info and apply here =>> https://bit.ly/fvtholidaychallenge ... Since we will be focusing on diet and meal planning as a big part of the program, I wanted to share a quick list of healthy foods you should AVOID. Now I know this sounds counter-intuitive... ...but knowing what foods NOT to eat (I'm going to share a list of just 3 of them today, but there are many more!) is a huge part of reaching your goals. Here are hat could actually be doing a lot more harm than good: 3 "Healthy" Foods You Shouldn't Eat 1 - Sports drinks These do have a place. If you are doing long (as in, over an hour) endurance-type workouts, they can be good to keep you fueled... But for most people, doing shorter, higher-intensity-type workouts, they aren't needed... And typically, they are just made up of sugars, chemicals, and salt. 2 - Reduced fat peanut butter Here's another one a lot of people think is healthy. But in reality, skimming on the fat will get you things like partially hydrogenated oils, added sugars, carbohydrates, and sodium. And real healthy fats are actually good for the body. 3 - Granola Another one that seems like a "healthy snack". Not so true. Many granolas contain way too much sugar and oils, and a TON of calories. # There you have just three healthy foods to avoid. But there are a LOT more. If you want to avoid eating the wrong foods that you might not even know are sabotaging your results, join our 14-day Holiday Shred Challenge here: =>> https://bit.ly/fvtholidaychallenge And we look forward to working with you!

Get it done today! Let’s do this!!!

14-day Holiday Fitness Challenge Details here =>> https://bit.ly/fvtholidaychallenge This program is specifically for men and women in the Sacramento area who:... - Want an easy-to-follow, done-for-you meal plan, so that you can survive and thrive during the Holidays - Want more structure and accountability around their workouts, so that they can get in shape and get real results - Are looking to stay healthy and keep stress levels down Fill out the interest form below, and we look forward to hearing from you! =>> https://bit.ly/fvtholidaychallenge

Got a new KB video up for you - check it out! And don’t forget if you’re also looking to improve your KB form, and make sure your workouts are both effective AND safe, you’ll be hard-pressed right now to find a better way to do it than the online KB workshop we have going this weekend: =>> https://bit.ly/onlinekbworkshop... Kettlebell Complex Exercises: Metamorphosis Do 4 rounds of the following sequence PER SIDE. NO rest between movements; go thru the WHOLE SEQUENCE on one side before switching. Rest approximately 30 seconds between rounds. Recommended weights = 8k/26lb to 12k/26lb women, 16k/35lb to 20k/44lb men. 5 1 arm KB swing 5 KB high pull 5 KB snatch 5 KB front squat 5 KB push press Learn the basics of safe and effective HardStyle kettlebell swings from Forest this Saturday, 1030am PST: =>> https://bit.ly/onlinekbworkshop

14-day Holiday Fitness Challenge for Women and Men over 40 in Sacramento =>> https://bit.ly/fvtholidaychallenge The Holiday season is here! This year is a little different, in a lot of ways :)... We are hearing from a lot of people who really want help with their fitness. But they are struggling, and for a lot of different reasons. So that's why we're running a 14-day "Holiday Fitness Challenge". This is probably different from programs you have done before though, because we're going to hook you up with: - An easy-to-follow, done-for-you meal plan - A daily new "No Gym? No Excuse!" follow-along video workout from Forest and the FVT Team that you can do any time, any place, with zero equipment - *What makes this different!* - We will be your coach, and we will be in your corner and giving you the personalized help you need to stay on track, stay accountable, and get RESULTS Fill out the interest form below, and we look forward to working with you! =>> https://bit.ly/fvtholidaychallenge

It doesn't have to be this way! We can help you reach your goals and stay there with our nutrition coaching program. Now is the BEST time of year to start. Enter your info at this link, and put the words "HOLIDAY SHRED" in the subject line to learn more: www.forestvancetraining.com/contact

Every morning when I get up, one of the first things I do is stretch. I put on my coffee, and then I go through a simple routine while it brews. The routine changes and evolves as time goes on, and my needs change... the one I am actually personally doing right now is from the 30-day Flexibility Challenge linked below: =>> https://bit.ly/2UbJNKw I won’t go into super detail in this article you can get that in the full program but what I end up doing looks something like: General joint mobility exercises hands, elbows, shoulders, neck, hips, knees, ankles 3-5 static / dynamic / tense-relax stretches for specific parts of the body that I am working on, or that need specific attention for my goals This ends up taking around 8 minutes, give or take. I’ve said this many times before, but this simple morning stretch routine has made a TREMENDOUS difference. Just that few minutes helps me: -Recover faster -Get out the creaks and cracks -Feel more energetic so that I want to move more during the day The thing is, if you want to continue to train hard and perform as you get into your 40s, 50s, 60s and beyond, you ABSOLUTELY CAN do it BUT, you have to take care of your body. Mobility and flexibility as part of your overall plan, is one of those ways you need to be taking care of yourself. If you are ready to start incorporating this kind of thing into your life, the 30-day Flexiblity Challenge linked below is a great way to do it: =>> https://bit.ly/2UbJNKw And here’s to faster recovery, less pain, and more energy! -Forest Vance ForestVanceTraining.com

15 Minute Halloween Kettlebell Workout Do as many rounds as you can in 15 minutes of: 10 push ups (Elevate your hands on a box or bench if 10 regular push ups are too hard. Elevate your feet on a box or bench if 10 regular push ups are too easy.)... 31 jumping jacks 20 kettlebell swings (Recommended weight: 16k women / 24k men) This one’s so simple, yet it’s so powerful. You get a full-body strength workout, working your pressing muscles and core with the push ups, then the entire back of the body with the swings. You also elevate your heart rate to train your cardiovascular system and burn fat. As always, focus on form, be safe, and be sure to use weight that is appropriate for you and your current fitness level. Join our upcoming FREE online Halloween-themed live workout on Saturday, Oct 24th by clicking the link in our bio. https://forestvance.wufoo.com/forms/z11yzuyg17fzbwm/

Have you been missing us? Here's what's been happening at FVT! We specialize in helping men and women over 40 become the strongest version of themselves. Message us using the button below for details on how to take our "14 day test drive"... If YOU: Want to get back in the gym, but are a little hesitant to go to a large gym with shared equipment and lots of sweaty people... Like the idea of working with a couple of other men and women of similar goals at the same time, so that you can essentially split the cost of a personal training session Are READY and SERIOUS about starting working yourself back into shape! Send us a message using the button below, and we’ll get you all the details We have a few different personal training small groups going, with a few different focuses, that could be a perfect fit. Talk soon -Forest and the FVT Team #sacfit #teamfvt

7 Minute Flexibility (stretching sequence inside) I just finished off a short flexibility session this morning to start my day. This is something that I do almost every morning. I started the routine seven or eight years ago, and it has made a TREMENDOUS difference in improving recovery, mobility, conditioning, and overall athleticsim.... If you are looking for similar benefits, and you aren’t currently doing a routine like this, I suggest you work something like this into your training as well! Here is the short series from today, if you want to give it a try I held each of these poses for about 45 seconds each: Low lunge Wide leg stretch / straddle Lying spinal twist Couch stretch Standing legs-apart stretch Seated spinal twist If you want some additional help, advice, or instruction incorporating this sort of thing into your routine, feel free to drop us a line. To your continued success -Forest and the FVT Team

Great news! We are open again for indoor workouts at FVT (At the end of September, we got the go-ahead from Sac County today to re-open at 10% capacity as we entered the red tier in the CA Blueprint for a Safer Economy system.) So if YOU:... Want to get back in the gym, but are a little hesitant to go to a large gym with shared equipment and lots of sweaty people Like the idea of working with a couple of other men and women of similar goals at the same time, so that you can essentially split the cost of a personal training session Are READY and SERIOUS about starting working yourself back into shape! Respond to this message with the words PERSONAL TRAINING, and we’ll get you all the details We have a few different personal training small groups going, with a few different focuses, that could be a perfect fit. Talk soon -Forest and the FVT Team #sacfit #teamfvt

SPECIAL ONLINE BOOT CAMP SATURDAY Oct 24th @ 9am FREE FOR FRIENDS / FAMILY / NEW CLIENTS - SIGN UP: https://forestvance.wufoo.com/forms/z11yzuyg17fzbwm/ Save the date! On Saturday, Oct 24th @ 9am, we’ll be holding a special boot camp workout.... We’re celebrating Halloween early, so wear your costume, and be ready for a fun workout Best part is, you can do it from ANYWHERE! because this workout is 100% virtual. Just register using this link: https://forestvance.wufoo.com/forms/z11yzuyg17fzbwm/ This is FREE for: Current clients Friends Family Potential new clients We wanted to do something positive, fun, healthy, and safe for our community in these crazy times. So register now using this link and we look forward to seeing you there: https://forestvance.wufoo.com/forms/z11yzuyg17fzbwm/ -Forest and the FVT Team #sacfitness #teamfvt

We are looking for about three to five men and women who live and/or work in the Land Park / Midtown / Downtown areas of Sacramento to try our Foundations Functional Fitness program this month. Click below to send us a message for details! This program is for men and women age 40 and up who want to strengthen their core, improve balance, get stronger, improve mobility, and improve their ability to do what they love! Below is a sample of what a workout might look like:... # Foundations Functional Fitness Swing / TGU Workout Warm Up Box Squat 10-15 repetitions Hamstring/Hip Flexor Stretch Combo Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest Workout swing progression (sumo deadlift 1/2 swing full swing) 15-20 ‘Active Rest’- :30 OR foot sweep Turkish get up 3 reps ea side ‘Active Rest’- :30 Continue this sequence non-stop for 18 minutes Finisher Battle Rope Intervals :30 / :30 x8 Cool Down 5 minutes of static stretching tight muscle groups only

*We are looking for about three to five men and women who live and/or work in the Land Park / Midtown / Downtown areas of Sacramento to try our semi private personal training program this month. We currently have a couple of different small groups going, with a couple of different focuses. One of them is our Lean and Jacked group it’s for men and women who want to get STRONG, but also stay lean and athletic at the same time.... Reply to this message for details! Forest and the FVT Team === I am slowly building back my deadlift after tearing my pec around this time last year. (No, your pectoral muscles are obviously not prime movers during a deadlift. But, when you start picking up some heavier weights, you’d be surprised how much you do use and feel them, especially if one is a little weaker and less mobile as you come back from an injury not to mention, it’s a pretty good demonstration that the deadlift is a TOTAL BODY exercise!) Here is the 5-point mental checklist I think about before a deadlift session. I also try to focus on ONE of these tips that I, or a client I’m working with need to work on most, for the workout. Do you think I hit all of these points in the video? === 5-Point Deadlift Technique Checklist 1 Set up with the bar just in front of your shins, but not touching them. When you reach down to grab the bar, your shins should touch it. 2 Take the slack out of the bar when you set up and get ready to lift. This will feel a bit like you’re pulling up on the bar and driving your feet into the ground at the same time. Another way to think about it is like you’re wedging yourself between the bar and the ground. 3 Get your back flat. Your shoulders should be down and back, your back flat, and your upper back tight and positioned right over the bar on your set up. 4 The bar path should be straight up and down. NOT around your knees, out in front of your body, etc. 5 Stick with the double overhand grip for as long as possible. At some point, when the weight gets higher, you’ll have to switch to the mixed grip. But the double overhand grip is most symmetrical and easiest on your body. #sacfit #teamfvt

UPDATE We are re-opening for indoor workouts @ 10% capacity Good news! We got the go-ahead from Sac County today to re-open at 10% capacity as we enter the red tier in the CA Blueprint for a Safer Economy system.... So, starting this Thursday, October 1st, we will re-open for indoor personal training and semi private personal training programs. Get in touch with your trainer to schedule! Starting next Monday, October 5th, we will re-open our indoor small group boot camp program at 10% capacity. Clients, please check your email and/or the private clients-only FB group for details. We will continue the remote / online training schedule we currently have. We will also continue to do the 8am Saturday boot camp in Land Park. We are excited to be back inside and will be taking every precaution to ensure your safety. We also thank you in advance for continuing to work with us as we do the best we possibly can to serve you, while at the same time keeping you safe.! Talk soon Forest and the FVT Team

If you are a person that does any kind of HIIT-type workouts.. If you are a runner.. If you lift weights regularly..... Or even if you just want an easy way to get moving and start doing these things in the near future.. And ESPECIALLY if you are age 35 or older Regular mobility, flexibility and core work is probably one of the most overlooked parts of a training program. And the cool thing is, in our 30-day Flexibility / Mobility Challenge (our first session was this morning you still have time to sign up, but this is your last and final call!=>> https://forestvance.wufoo.com/forms/z1cfy6yj1txb47s/) we put all of these elements together into short, simple sequences so that you can: Improve recovery Improve conditioning Increase mobility Improve overall athleticism Prevent injury And much more. Here is a simple one of these sequences to get you started. Do/hold each pose/stretch for about 60 seconds: Cat / Cow Lying hamstring stretch ‘Modified’ cobra Quadruped rocks Downward dog Cobra And if you liked this sequence, you have one last chance to join our 30-day Flexibility/Mobility Challenge =>> https://forestvance.wufoo.com/forms/z1cfy6yj1txb47s/ Here’s faster recovery, better movement, and less injury! -Forest Vance, owner, FVT Boot Camp and Personal Training #sacfit #landpark #teamfvt

The FVT 30-day Flexibiilty/Mobility Challenge starts Monday, Sept 28th! Are you joining us? ... Details and apply here => https://forestvance.wufoo.com/forms/z1cfy6yj1txb47s/

5 Minute Core Workout Want to get some extra work on your abs? You can do this 5 minute core workout any time, any place, in 5 minutes or less!... And best of all, there are ZERO crunches or sit ups so it’s going to be safer and more effective than the abs workouts you’ve probably been doing: 5 minute core workout You’ll start off with a high plank. Hold for 20 seconds. Then, transition RIGHT into the opposite arm / opposite hip touch. Do this for 20 seconds. The last move in the sequence is a cross body mountain climber. Transition immediately into this exercise, and hold for 20 seconds as well. Rest about 30 seconds when you’re done, and repeat the rotation two more times for a total of three rounds. Watch the video for a breakdown of the workout and for more coaching cues / tips on the exercises: https://youtu.be/yBir3n71NjU # Like this 5 minute core workout? You’ll LOVE our 30-day flexiblity / mobility challenge. Details and apply at the link below: FVT 30-day Flexibiilty/Mobility Challenge starts Monday, Sept 28th https://forestvance.wufoo.com/forms/z1cfy6yj1txb47s/ And here’s to your continued success! -Forest and the FVT Team

30-Sec Squat / Mobility Test Want to know one of the best indicators of your hip mobility, and ability to move well in general? It’s the squat.... So I have a simple test for you to try. You can do this right now! and it will only take about 30 seconds. Let me know how you do: # 30-Sec Squat / Mobility Test 1 Start by standing in front of a wall, so that your chest is about 8-12 inches away. 2 Do five simple body weight only squats. 3 On the fifth and final rep, hold in the bottom position for a good 10 seconds. # Now, go through the checklist below, and see how you did. Answer each question yes or no: Y/N My weight wanted to shift to my toes as I lowered myself into the squat Y/N My body wanted to tip forward and my face felt like it was going to hit the wall Y/N My knees caved in Y/N My feet rotated out to be able to get the tops of my thighs below parallel Y/N I had to get my feet super wide to get the tops of my thighs below parallel Y/N I was not able to get the tops of my thighs below parallel If you answered yes to at least one of the questions above, you need to work on your squat! If you don’t, in the short term, you’re decreasing your performance, and making your workouts harder than they need to be and in the long term, you are likely to get injured. One of the best places to start is our upcoming 30-day Mobility / Flexiblity Challenge. Details and apply to join here =>> https://forestvance.wufoo.com/forms/z1cfy6yj1txb47s/ But if you want to get in, hurry! we start on Monday, Sept 28th. To your continued success -Forest Vance Corrective Exercise Specialist Owner, FVT Personal Training #sacfitness #teamfvt

Today's SSPCA charity boot camp / adoption event was a great success! We did one of our signature online/remote boot camp workouts on Zoom, and had a few furry friends join us on video along the way :) It was so much fun.... If you missed it, we did end up recording the event - it will be up at the link below for a limited time: http://www.forestvancetraining.com//fvt-sspca-charity-boot Also, if you'd like to contribute to the cause, you can do that here - just leave "FVT Boot Camp" or something similar in the "dedication" line when you give: https://sspca.salsalabs.org/2020donations/index.html The SSPCA has been impacted like so many other organizations during the pandemic, so every dollar really does count. And again, be sure to check out the reply to see some dogs and kitties that are up for adoption! Talk soon - - Forest and the FVT Team

Look forward to a great SSPCA Charity Boot Camp / Adoption Event tomorrow at 10am! Please RSVP at this link if you haven’t already: https://www.facebook.com/events/3881526801874296 Next, here is the link to join: https://us02web.zoom.us/j/82836503800... Show up a few minutes early, get some space in a spare room / in your garage / in the yard / wherever you’re going to do the workout, and be ready for a great one.To keep things simple and accessible as possible for everyone, this workout will be bodyweight only so no equipment required, just yourself! We’ll intersperse the workout with cameos from some of our furry friends during the breaks, it should be a lot of fun Finally, here is the link to donate $15 is the recommended amount, but you can contribute as much or as little as you like: https://sspca.salsalabs.org/2020donations/index.html Please place the code FVT in the ‘Dedication’ section so that we can track all donations. Thanks, see you tomorrow at 10am! Forest and the FVT Team

On September 19th 2020, we will be hosting a special charity boot camp / adoption event benefiting the Sacramento SPCA. Since we can’t gather in person in a group right now, this year we’ll be holding the event virtually.We’ll do one of our signature online/remote boot camp workouts on Zoom from 10-1045, and then have time afterwards to meet the animals (we’ll have a few furry friends joining us live on video as well)! RSVP on this page now to save your spot =>> https://www....facebook.com/events/3881526801874296 Suggested donation is $15; you can donate as much or as little as you like. See you there! Forest and the FVT Team

https://bit.ly/30dayflexiblitychallenge Here is more info on the FVT Fall 2020 30-day Flexibility / Mobility Challenge! 1 The Challenge starts the week of Sept 28th. We will give you a 10-15 minute flexibility / mobility session to do EVERY DAY for the 30-day Challenge. These will be in follow-along, real-time video format. We will film them live, so you can join in and do them with us if it fits your schedule (we’ll have early morning, afternoon / evening, and weekend time...s going so that we can cater to different people’s schedules and preferences) but we’ll also provide recordings of all the sessions so that you can do them on your own schedule. Plus, you’ll have lifetime access, so you’ll have an awesome library of stretching / recovery / core sessions to go back to at any time! 2 At the beginning and end of the Challenge, we’ll have you take some pictures and/or take a few simple movement tests, so that you have a way to quantify your progress over the 30 days. (Example: touch your toes, take a picture before and after the challenge, see the difference.) 3 Free copy of REGENERATE 2.0. This is a special series of six 10-15 minute stretching videos (like the ones we’ll do in the Challenge). The program actually sells regularly for $20 on my website at KettlebellBasics.net, but I’m including it free when you sign up for the Challenge, so that you have something to get started on right away. SAMPLE FLEXIBILITY / CORE SESSION FROM REGENERATE 2.0: https://youtu.be/o-ku_RUUJHE 4 WHILE SUPPLIES LAST we’ll give you a free copy of my book, the CORE Kettlebell Challenge, PLUS a free team FVT T shirt when you sign up! My book costs $16.49 if you order it on Amazon, T shirts sell for $20. So this is a great deal. BUT it’s while supplies last. I have about 10 extra books and maybe 20 T shirts of different sizes so if you want these bonuses, sign up ASAP. If you are interested, please fill out the form below: https://bit.ly/30dayflexiblitychallenge Look forward to working with you! -Forest Vance Owner, FVT Boot Camp and Personal Training

We are looking for +/- 25 men and women to join our (100% online / remote) 30 Day Flexibility / Mobility Challenge. This is challenge is geared towards people aged 35 and up who want to: Manage aches and pains Speed up recovery Improve flexibility... Improve mobility Working on areas that need immediate recovery without going to a yoga or Pilates class Compliment and balance their high intensity workouts Reducing soreness Reviving and rejuvenating the body after intense workouts Improve desire and motivation to move more If you’re interested, please fill out the form below, and I’ll get you all the details: https://bit.ly/30dayflexiblitychallenge Thanks! Forest Vance Owner, FVT Personal Training ForestVanceTraining.com