TT Abs 300 Workout

boot-camp-assistant-tt-boot-camp-games-2-0-help

A couple of days ago, I shared with you what I think is the #1 “rookie” workout mistake – programming your own workouts.

I also shared a resource to help – with dozens of done-for-you workouts that are programmed FOR you – so that you can focus on hard training, coaching (if you are a fit pro), etc.

We got a lot of positive feedback on that one – so wanted to keep things going, and share a sample workout from another one of my favorite “workout library ” resources – Turbulence Training Bootcamp Workouts.

Check it out:

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TT Abs 300 Workout
from Turbulence Training Bootcamp Workouts

Go through the circuit TWO times, resting as much as needed between
exercises:

— Cross Crawl – 10 reps per side
— Plank – 20 second hold
— Prisoner Squat – 10 reps
— Side Plank – 15 second hold per side
— Mountain Climber – 10 reps per side
— Inverted Row – 10 reps
— Stability Ball Rollout – 5 reps
— 1-Leg Hip Extension – 10 reps per side
— Spiderman Climb – 5 reps per side
— Chop – 10 reps per side
— Pushup – 15 reps
— Bird Dog – 5 reps per side
— Stability Ball Leg Curl – 10 reps
— Plank with Arms on Ball – 10 second hold

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Turbulence Training Bootcamp Workouts was one of the first ebooks I purchased – seven or eight years ago I believe. And it continues to be one of my all-time favorites. I literally use the workouts in this manual – and ideas from it – in my boot camp workout programming daily.

Craig (creator of the program) has got it – as well as a couple other bonus training and business resources – on sale for a short time.  DEFINITELY check this out, whether you are a trainer or coach, or you are just looking for more cool bodyweight – only workout ideas … it’s a super high quality product, at a super value price.

(Seriously – the normal retail price of this program is 99 bucks – which makes it more than 90% off right now!)

Get it here:

=> Turbulence Training Bootcamp Workouts

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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Exercise for Rotator Cuff, Rotator Cuff Injury, Shoulder Impingement

Got another video for you today from Dr. Evan Osar.

In this one, he looks at an exercise for rotator cuff strengthening using stabilization and centration.

This is a great exercise for people with rotator cuff pain, injury or shoulder impingement.

Check it out:

If you find value in today’s video, I highly recommend Dr. Evan Osar’s course.

It’s on sale at a discounted price this week:

=> The Integrative Corrective Exercise Approach

By using the Integrative Corrective Exercise Approach, you will have a simple, principle-based system that allows you to correct movement problems, while maintaining your own training philosophy.

You’ll discover:

– The fundamental approach to creating optimal posture and movement so that you can train more often and with more intensity to get the results you want

– How to assess the core, shoulder, and hip complexes to understand what NOT to do with these areas – so that you can save time and frustration

– The 3 principles of the Integrative Movement System that will allow you to develop optimal posture and movement and train pain free

– Proven strategies that will help you develop a rock-solid corrective exercise protocol and speed up results

– A progressive approach to identify and truly correct posture and movement issues to allow you to spend more time doing the things you enjoy

Learn more and order now at the link below:

=> Dr. Evan Osar’s Integrative Corrective Exercise Approach

Thanks –

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

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[video] Corrective Strategies for the Deadlift with Dr. Evan Osar

Corrective exercise isn’t a tremendously exciting or sexy topic –

But for the vast majority people, it’s a part of your training program that must NOT be neglected.

Dr. Evan Osar discusses corrective strategies to use when performing a deadlift in today’s video.

He covers various techniques to combat hip pain and tightness, low back pain and neck pain when performing this exercise.

Check it out:

And if you find value in today’s video, I highly recommend Dr. Evan Osar’s course:

=> The Integrative Corrective Exercise Approach

By using the Integrative Corrective Exercise Approach, you will have a simple, principle-based system that allows you to correct movement problems, while maintaining your own training philosophy.

You’ll discover:

— The fundamental approach to creating optimal posture and movement so that you can train more often and with more intensity to get the results you want

— How to assess the core, shoulder, and hip complexes to understand what NOT to do with these areas – so that you can save time and frustration

— The 3 principles of the Integrative Movement System that will allow you to develop optimal posture and movement and train pain free

— Proven strategies that will help you develop a rock-solid corrective exercise protocol and speed up results

— A progressive approach to identify and truly correct posture and movement issues to allow you to spend more time doing the things you enjoy

Learn more at the link below:

=> Dr. Evan Osar’s Integrative Corrective Exercise Approach

And will be back with more corrective exercise – related content later this week! –

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

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How to Start an Online PT Business – Set Up + Delivery

pt on beach

One of the most common questions I get when I tell folks that I do online personal training is HOW it’s all set up.

As in – do I sit there with clients on video chat, and run them through their workouts every day?

Do I just write them a program to follow for the month, and wish them luck?

The short answer is – neither 🙂

Here’s how I set things up for maximum client results and minimum stress in my online personal training business:

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How to Start an Online PT Business – Set Up + Delivery

1 – Intake Questionnaire

First thing I do when I get a new client is have them fill out an intake questionnaire.

Since we are doing all the coaching via distance, it needs to be extensive and thorough.

They answer questions about their medical history, injuries they may be working with, that sort of thing …

They also go into depth about their goals, what equipment they have available to train with, and how much time they have available per week to train.

I also have them take “before” pictures and do weight and body fat measurements when they start.

Again – this has to be SUPER detailed, and you need to get as much info as you can.

2 – Build program

Based on all the info in the intake questionnaire, I build my new client a program.

There are different systems available to manage and deliver everything – the one I currently use is called Trainerize, and it is great –

But I used to just write everything up in a PDF document and email it over – and that worked fine as well.

It’s a full outline of exactly what they will do for their workouts for the next month.

3 – Coaching

Now, my clients will follow the workout plan I designed for them.

They will record all of the workouts and exactly how much weight they used, how many sets and reps they did of each exercise, etc.

They get unlimited email access – so any time they have a question about anything, they are welcome to ask.

They also get unlimited video review – so if they are unsure about their form in any exercise, they can take a video of themselves doing it, and I will watch it and critique.

Once per week, they are required to check in via email with a few different stats – like how many workouts they got for the week and overall rating of how the week’s workouts went.

Once per month we get on a 30 minute phone call to check in.

And then I write up a new program for each client once per month based on their previous month’s progress and goals for the next.

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And that’s it!

That’s how I run my online personal training program.

Clients get GREAT results with this format.  It’s simple but powerful.  I recommend that if you are looking to start an online personal training business, you use it yourself.

Let me know if you have any questions.

And talk soon!

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com
FVTBiz.com

PS – Now that you know how to set up and deliver your online personal training program, the next step is to learn how to get clients to sign up for it.

We are currently taking applications for a six week online business boot camp for trainers and coaches – and in this program, you will learn how to consistently attract new potential clients for your online personal training business.

Now this business boot camp is NOT for everyone.

But if you are looking to get your fitness business online, help people around the world, and build the foundation for a six-figure online personal training business …

If you’ve been trying to get your business online, and either aren’t making the progress you think you could be, or even just aren’t sure where to start …

And if you can commit to working on this for 60 minutes per day, five days per week, for the next 6 weeks …

Fill out the interest form at the link below:

http://bit.ly/2bLcNWC

And we’ll get back with you ASAP!

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“Unchained” Online Biz Boot Camp for Trainers is LIVE!

Unchained” Online Biz Boot Camp for Trainers and Coaches is LIVE!

online personal training work space

Here’s how the program works:

1 – Each week for six weeks, we’ll do one virtual “bootcamp” training session.

Topics covered are:

— Defining your target market (get this part wrong and you’re DOOMED from the start)
— Creating your give-away (you’ll have the “bait” you need to attract your perfect prospect)
— Setting up your website and email list (the TECHNICAL part is where a lot of folks get hung up – but it doesn’t have to be)
— Quick and easy ways to drive traffic (you’ll have dozens of folks signing up for your email list every day before you know it)
— How to MONETIZE and make this a REAL BUSINESS (here’s where you’ll learn how to earn consistent income, day in and day out)

And by the end of six weeks, you’ll have built the foundation of a six figure online business.

2 – Between each virtual “bootcamp” training, you’ll get coaching and support.

What makes this program special is the coaching and support you’ll get for the six weeks.

If you have questions as you work through the material … if you want feedback on web pages you’re building … if you want to bounce ideas off of other members of the group … you’ll be able to do this 24 hours per day, 7 days per week in the Unchained Virtual “Mastermind” Group.

It’s also a great place to connect with folks and work out mutually beneficial business relationships.  Quite honestly – I owe the success I’ve had with my online business largely to groups like this one that I’ve been part of over the years.

If / when you’re ready to apply, the next step is to click the link below and fill out an application.  I will review your application, ask any questions and / or go over anything we need to make sure it’s a great fit for both of us, and then send you a payment link / everything else you need to get started.

=> Apply for “Unchained” – 6 Week Online Biz Boot Camp for Trainers and Coaches

Thanks, and look forward to hearing from you!

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com
FVTBiz.com

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(Solo PTs / Small Facility Owners) – BEST Way to Expand Your Fitness Biz?

If you are a solo coach or trainer …

If you currently own a small facility, and want to expand without moving into a larger space …

One of the BEST ways to expand your business could be to take the approach my friend Art McDermott did.

Read his story below:

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(Solo PTs / Small Facility Owners) – BEST Way to Expand Your Fitness Biz?
by Art McDermott, COO, National Corporate Fitness Insitute Certification

I ran a small facility and realized the best way to expand – without moving to a larger space – was to set up satellite programs around the area. I knew larger companies were the way to go.

I purchased a product called the “Corporate Bootcamp Training System” written by Greg Justice. Then I hired someone at $10/hour to call everyone in the local Chamber of Commerce business directory with the sole mission of getting me an appointment to meet their HR or Corporate Wellness Team.

After two days, she did it. I had a meeting with the head of HR and her assistant at a very large company (300+ people on-site). I did a lot of background research on the company to prepare for the meeting, printed off my sales presentation and fitness program details and went to the meeting.

It is important to point out – I dressed for a business meeting; not a workout session. I did NOT position myself as a fitness trainer…
I asked a few questions, but largely listened to their needs and frustrations, evaluated their facilities and tailored my solution to fit their problem.
Done.

What? Yes, done. I literally walked out with a Purchase Order for $16,000 and started running group fitness classes and providing lunch and learn sessions the following week.

The entire meeting lasted roughly 45 minutes. The entire process from initial phone call to contract in hand took about 11 days.

I held on to that contract until I sold my facility 5 years later. For my business, the total customer value from that contact? $80,000. I will take that kind of return every time …

That one contract resulted in client testimonials, referrals, ‘pilot programs’ for adjacent businesses and the start of a reputation as “the guy” for corporate fitness programs and consulting.

As I came to find out, Greg Justice is the face of corporate fitness in the US.  Greg is a member of the Board of Directors of the Fitness Hall of Fame and has been ‘in the trenches’ for over 30 years.  I had made the correct choice by purchasing his product and it paid off.

– Art McDermott
NCFI COO

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COOL, right?

Well, Greg and Art have a new certification for trainers that they’ve put together.  It’s specifically designed to help you get your corporate fitness program up and running.  And it’s on sale this week!

Learn more at the link below:

=> National Corporate Fitness Insitute Certification

And if you’re a solo personal trainer or small facility owner, give some serious consideration to this opportunity.

– Forest Vance
FVTBiz.com

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PT Case Study – 9 New Online Clients in 5 Days

Thought it would be cool to share some specifics from when I first launched my online coaching biz, to show you what’s possible.

Back in 2011, I had a pretty full book of clients OFFline … but would end up working early in the morning to late at night most days of the week, and quite honestly was on the edge of burning out.

I was looking for a way to leverage my time … help people not only locally, but around the world … and make a little bit of extra $$ in the process too.

So I put a plan together for how I was going to organize and deliver everything … and just made the announcement that I was now accepting online training clients!

I sent people to an application first, to make sure they were a good fit … then we would get on the phone for about 15 minutes to do a quick interview … and if all sounded good, we would get started.

In the first 5 days, I totally filled up my schedule with all the online clients I could handle at the time (which was 9) … each paying about $200 per month.  I thought it was going to be so much more complicated to get the thing going – and of course there are some technical and logistical details that I don’t want to bore you with in this message – but honestly, it was SO much easier than I thought it would be!

Over the next 12 weeks, those clients went on to get AWESOME results … in many cases, better than our average in-person clients at the gym! … I’ve worked with hundreds more online clients since … and now have built much of what I do online around this distance coaching model.

Hope this case study was helpful for you, and shows a little bit about what is possible if you decide to launch YOUR online coaching business.

Thanks for reading – and talk soon! –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com
FVTBiz.com

PS – If you want my help in the process, let’s chat.  For the right person, I’ve come up with a plan that can EASILY add an extra $1000 – $10000 (or more) to your monthly income with online personal training – within 60 days.  And I want to personally help you execute this plan – for free.  Learn more and apply to talk with me here.

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Life of a Fit Pro – the Scary Truth

We have an amazing opportunity to do what we love, and help others improve their health and their lives for the better.

Ain’t it great?

I am thankful every day for the opportunity.

But I also know – after being in the industry full time for the last 12 years – there are challenges that ALL trainers face.

First, there’s building and keeping a steady client base.

In a recent survey I did, it actually turned out that most trainers struggle with making consistent money to pay the bills.

Then, once you do fill up your schedule, there’s the long hours … and at a certain point, if you want to grow, the expense and headache of leasing commercial space, hiring and managing staff, etc …

It’s not surprising that the average trainer BURNS OUT – and it out of the industry! – in 18 months.

But the GOOD NEWS is … there’s a great solution.

The opportunity to take advantage of this solution is growing at a RAPID pace.

This solution is Starting an Online Personal Training Business.

Online personal training is something I’ve had a lot of success with over the years … it’s allowed me to:

— Help people not only in my local area, but all around the world
— Free my time, working – stress-free! – at any time and any place that I please
— Make a nice living in the process.

So it’s time to “pay it back”, and help OTHER fit pros with a free guide that I’ve recently put together.

Get it now at the link below:

=> [free report for trainers + coaches] How to Start and Grow an Online Personal Training Business

And let me know what you think, okay?

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com
FVTBiz.com

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“The Vault” Boot Camp #1: Leg and Cardio Blaster

Was going through the hundreds – probably thousands! – of boot camp pictures we’ve taken over the years at FVT –

Came across this one from our first Halloween workout at the original studio – how funny!

I got to thinking about how the number of workouts we’ve done with clients – and recorded for future use – is an AMAZING asset –

And this then reminded me that I wanted to share another workout with you from the “Vault” boot camp workout bundle.

This is a done-for-you book of 127 workouts you can use with your clients, or yourself.

Check out the Leg and Cardio Blaster workout below:

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Warm up & Stretch (5-10 minutes)

As a Group: (5 Rounds for time) Have your campers perform as 5 rounds for time with
the following exercises with limited rest until the time is up.

5 Pistol Squats per side (negatives only and mod over a bench if needed)
10 Dips
15 Double-Unders (attempts count as reps)

2-4 minutes rest

As a Group: 30 seconds per exercise. Complete 3 sets:

30 sec 1-Legged Deadlifts (left) 30 sec 1-Legged Deadlifts (right)
30 sec Russian Twists
30 sec Mountain Jumpers
30 sec Rest
Recovery: 100 m Farmers Walk

Rest as needed

As a Group: 30 seconds per exercise. Complete 3 sets:

30 sec Lateral Lunges (left)
30 sec Lateral Lunges (right)
30 sec Woodchops (15 sec/side)
30 sec Inchworms
30 sec Rest
1/4 mile recovery jog
As a Group: 1-2 sets of the following

• 30 sec abduction each side
• 30 sec fire hydrants each side
• 30 sec donkey kicks each side
Cool Down & Stretch (5-10 minutes)

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There you have it!

Another made-for-you workout to try out and enjoy.

And don’t forget – for a limited time, Alicia is giving an exclusive 50% discount of her “Vault” Program to FVT newsletter readers!

Use this link:

http://bit.ly/28Rfx0s

And use the coupon code “FOREST” at checkout to redeem your 50% off.

Have a great day –

– Forest Vance
ForestVance.com
FVTBiz.com

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“The Vault” Boot Camp Workout #7: Dirty Dozens

Personal_Training_at_a_Gym_-_Pushups

The first year or two when I started my personal training / boot camp business, I tried to write and come up with ALL the workouts I would use with training clients myself.

Then I discovered a few trainers – who I really loved and jived with in terms of workout style etc – and it changed EVERYTHING.

I could get ideas – even done-for-you workouts! – save TONS of time, and actually get my clients better and more effective training sessions.

It was – and is, because I use the same approach to this day – a true win-win!

One of those people who I’ve followed since the beginning is Alicia Streger.

Check out this “Dirty Dozens” workout from her “Vault” program:

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“The Vault” Boot Camp Workout #7: Dirty Dozens

Warm up (5-10 minutes)

As a Group: Have your campers perform the following 4 exercises for the stated number of reps and repeat for 5 sets total.

5 Deck Squats
10 Squats
5 Push-ups
10 3″ Lunges — 10 each leg
X 5 total sets

2-3 minutes Rest

As a group: Have your campers perform dirty dozens. Have them perform the 2 exercises and complete 12 reps of each, then 11 reps of each, then 10 reps of each, and etc. all the way down to 1.
There are 3 different sets. Rest 2 minutes between each set.

Set #1:

One-Legged deadlifts on each leg and Jump Squats

2 minutes rest

Set #2:

Frog Jumps and Spiderman plank each leg 12 left, 12 right, 11 left, 11 right…

2 minutes rest

Set #3:

Tricep Kickbacks and One-arm Bicep Curls (be sure they are curling at least 8lbs)

2 minutes rest

*For early finishers give them 25 floor jacks, 25 power jacks, 25 reg. jacks, and 25 butt kicks)

As a group: Ab Finisher. 2-3 sets of the below…

20 Mountain Climbers
10 Reverse Crunches
20 Body Saw
10 Russian Twist
1/4 mile easy run

Cool Down & Stretch (5-10 minutes)

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Pretty awesome, right?

Even more awesome … I recently connected with Alica, and when I told her how I’d followed her stuff for years and loved her workouts … she agreed to hook up FVT newsletter readers with a 50% off coupon for her “Vault” program.

Use this link:

http://bit.ly/28Rfx0s

And type the coupon code FOREST in at checkout to get 50% off.

To sum up, if you want to make your life easier as a trainer / coach, instead of trying to come up with workouts ideas from total scratch, start building your library of workouts to get ideas a pull from. The “Vault” is a great place to start.

Train hard, talk soon –

– Forest Vance
ForestVance.com
FVTBiz.com

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