High Protein Pizza!

I believe that one of the KEYS to reaching a healthy body fat percentage and being able to maintain it for the long term is finding healthy meals and recipes that you actually enjoy.

This High Protein Pizza is a perfect example:

High Protein Pizza

1 lavash flatbread
1/4 cup pizza sauce
1/2 cup skim mozzarella
4 oz chicken breast
1/2 cup spinach
1/2 cup green pepper
1/4 cup onions
1/4 cup mushrooms

535 kcals
53 grams protein
47 grams carbs
17 grams fat 


A bland, tasteless diet is bound to fail. Learn how to cook healthy meals and your life will be forever changed!

If you want help learning how to do this, it’s all part of our program. Click the link in my bio to contact us and learn how to give it a try today: https://www.forestvancetraining.com/contact

– Forest and the FVT Team

Big Salad 2.0

Who doesn’t love a big salad!?!

Here’s a new, “2.0” version of this favorite healthy recipe:

Big Salad 2.0

2 cups lettuce

2 oz turkey

1 oz Swiss cheese

1 cup black beans

1 small cucumber

1 medium tomato

2 tbsp olive oil + vinegar based dressing

487 kcals

38 grams protein

50 grams carbs

15 grams fat


One of the keys in being able to sustainably make healthy food choices is to have a solid repertoire of meals that you can cook and eat and actually like! If you want help learning how to do this, it’s all part of our program. Click here to contact us and learn how to give it a try today: https://www.forestvancetraining.com/contact

– Forest and the FVT Team

How to Lose Twice As Much Weight, Backed By Science

Today I wanted to talk to you about a study I recently came across (I’ll link it up at the bottom of this article if you want to check it out).

I came across this one putting together our upcoming “12 in 12” KB Transformation Challenge.

In the study, they had participants attend a weekly group session (just like we’re going to do in the 12 in 12) where they did things like encourage calorie restriction and moderate intensity physical activity so that they could lose weight.

Guess what one thing the participants did that lost twice as much weight as the rest of the participants who didn’t?

They kept a food log!

This is really not surprising. Keeping a food record is so critical because it can help you understand your eating habits, your patterns.. it gives us actual data we can look at and then help to improve if we’re not getting the results that we want.. and so much more.

Now in the KB 12 in 12, I’m not gonna force you to do anything, that’s not really how I roll 😉 I’m just gonna give you suggestions… they’re gonna help you get the best results… and the more the suggestions of mine that you take, the better results that you’re going to get! 🙂

The 12 in 12 Challenge officially starts tomorrow, January 4th, so if you want to sign up, you still have time, but you got to do it now. Here’s the the link for details and to officially register:

-> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

And to sum up, if you want to lose twice as much weight in the same amount of time, keep a food record. It’s backed by science!

-Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

PS – Another really interesting thing about this piece of research is that participants on average lost a substantial amount of weight, but they were not perfect!

On average:

— They attended 72% of the group sessions
— They reported 117 minutes of moderate intensity physical activity a week
— They kept an average of 3.7 daily food records per week
— They consumed 2.9 servings of fruits and vegetables per day on average

… and everybody still on average ending up losing around 15 pounds!

They DID however put in a solid, honest effort, and did their best.

If you can play full out and do that, I am going to help you get some tremendous results over the next 12 weeks. Details and sign up for the 12 in 12 Transformation Challenge at the link below:

-> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

PPS – Here’s a link to the research referenced in today’s article: https://www.ncbi.nlm.nih.gov/pubmed/18617080

Now Hiring: Trainer/Coach @ FVT Personal Training (watch video to apply!)

-> https://forestvance.lpages.co/now-hiring-trainercoach-fvt-personal-training/

FVT is growing, and we are looking for a part-time trainer/coach to join our team!

If you or someone you know wants to make a difference and build a meaningful career in health and fitness, this could be the perfect fit.

Click the link below for details and to apply now.

I’ll get back to you personally, hope to hear from you soon!

> https://forestvance.lpages.co/now-hiring-trainercoach-fvt-personal-training/

– Forest Vance
Owner, FVT Personal Training

FVT “12 in 12” Transformation Program Starts Jan 4th!

Happy Holidays!

I had a great Christmas. We have two little ones, it is SO fun to see how excited they get. It’s just a magical time! 🙂

Now as we roll into 2022, I’m gearing up for a BIG start to 2022. One thing I’m particularly excited about is the “12 in 12” Transformation program we are running that will help you lose up to 12 percent of your bodyweight in 12 weeks! It officially kicks off Tuesday, January 4th.

I know this is going to be a popular program that will likely fill fast. Here are the full details on what you get:

– Includes the complete meal plan that shows you exactly what to eat and when to eat it to get LASTING results
– Includes the exact workout plan you need to get maximum results in minimum time
– Includes FREE digital copy of my book, the CORE Kettlebell Challenge ($29 value)
– Includes a full 12 weeks in my monthly KB Challenge program – detailed daily workouts plus coaching and accountability ($111 value)
– Includes three new 45-minute bodyweight / kettlebell – based follow-along workouts delivered to you each week – just press “play” and I’ll coach you through your home-based workout, every step of the way ($720 value)
– Weekly check in / coaching sessions specific to this Transformation program – held over Zoom Tuesdays at 12 pm PST – we’ll check in with your weekly stats, go over homework for the week, then have a chance to give YOU specific, individualized feedback on what you need to succeed (I’ll provide recordings of the talk / weekly homework part of these, so they are highly recommended, but NOT required for success) ($720 value)
– Private FB group, specifically for 12 in 12 Challengers – you can post here any time to get specific, individualized feedback on what you need to succeed (this is VERY helpful for feedback, accountability, and more… but also NOT required to be able to participate)

Cost is about $16.50 per week, $199 for the full 12 week program.

Reply to this message with the words “12 IN 12” to confirm all the details and reserve your spot today!

-Forest and the FVT Team

“12 in 12” Transformation / Week 1

Are you looking to drop weight in 2022?

Here’s a simple tip:

Choose one goal per week.

This is EXACTLY what we’re going to focus on – starting week 1! – in our “12 in 12” Transformation program that will help you lose up to 12 percent of your bodyweight in 12 weeks.

(Reply to this message with the words “12 IN 12” for more details!)

See, if you tackle everything all at once, it’s easy to get overwhelmed.

But if you focus one goal goal per week, you’ll set yourself up for greater success.

For example, one week, you could make it a goal to get 150 minutes of activity.

The next week, you could make it a goal to cut back on added sugars.

Over time, when we start putting these habits together in a specific, strategic way, we see BIG TIME results, that last!

If you are interested in joining our “12 in 12” Transformation program that will help you lose up to 12 percent of your bodyweight in 12 weeks, we start January 4th. Reply to this message with the workouts “12 in 12”, and we’ll send you all the details.

Here’s to making 2022 your fittest year yet!

– Forest and the FVT Team

Details on “Lose 12 Percent of Your Bodyweight in 12 Weeks” Transformation Program

We are running a 12 Week Transformation Program in the New Year!

We’re calling it “12 in 12”, because the #1 goal of the program is to help you lose 12 percent of your bodyweight in 12 weeks.

In this program, I am going to give you the exact workouts, nutrition, and lifestyle blueprint you need to lose 12 percent of your bodyweight in 12 weeks. We are also going to give you the accountability you need to help you stick to it, follow through, and get results.

We’ll all meet as a group in the first week of the program (January 3rd) to map out the plan, get our starting stats, etc. You’ll get your “marching orders” – the diet to follow, the workouts to do, etc – for that first week. Then, we’ll continue to meet as a group weekly for the next 12 weeks to build on your progress, help you progressively tighten up the diet, help you progressively ramp up the workouts, and to help you get MAXIMUM RESULTS!

Cost for the program will be about the same as we price our large group training ($16-$17 per session / weekly meeting). You’ll have the option to pay for the whole 12 weeks in one shot, or simply break it up into monthly payments / add it to your existing bill.

Reply to this message with the words “12 IN 12” to confirm all the details and reserve your spot today!

-Forest and the FVT Team

PS – Based on initial interest, I anticipate that this WILL sell out fast. If you want in, don’t drag your heels, sign up today!