the “PSP” diet

Nutrition is the most important factor in fat loss.

Due to the success of the Nutrition Workshop we held last Saturday at FVT …

… as well as hearing from SO many folks who are training HARD, but NOT getting the results they should be, because of their sub-par diets …

… I am inspired to do a mini article series on nutrition.

Let’s start with some fundamentals. It doesn’t matter how great your workout is, you can’t eat junk food everyday or high-calorie fast food and expect to dramatically change your body. It just won’t work.

A HUGE part of eating right consistently is the following what I call the “PSP” diet steps, or, the “Simple Nutrition Diet Trifecta”. If you know your diet needs work, here’s where you need to start:

PLAN – Spend 2 hours on the weekend planning what you’ll eat. It might sound like a lot, but you will make up the time many times over during the week when you can be eating healthy and not thinking about it.

SHOP – Hit the grocery store and farmer’s markets for the supplies.

PREPARE – Return home to chop and wash the produce, prepare any large meals – and even mass cook chicken breasts if you choose to eat meat. The more you can get done and the more you can be prepared, the better your results will be.

Simple – but SO powerful.

This 3 step process in itself has the potential to change your body.

Get going on this, and we’ll be back tomorrow with the “7 Step Detox Diet Plan“, to get you some rapid results in minimum time.

To your success –

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVance.com

PS – Get the 7 Step Diet Detox Plan NOW, plus:

– 15 simple nutrition rules everyone must follow for a lean body
– grocery list
– done-for-you simple nutrition plan / menu
– 31 blender drink recipes

At the link below:

http://bit.ly/forestsimplenutrition

Mindful Eating Workshop – Saturday, July 29th, 2017

I’ve had my own personal struggles with my weight over the years.

Kettlebells are a big focus at our personal training studio, and you can see in the before and after pics below how I was able to lose over 60 pounds using them, and keep the weight off to this day:

But BEYOND the latest diet tricks, there is ONE THING that truly helped me finally lose the weight, and keep it off.

This secret “thing” has to do with building a successful RELATIONSHIP with food and eating – and it’s exactly what we’re going to cover at this special Mindful Eating workshop event with owners of Three Rivers Mindfulness Training and Psycotherapy, Sean Cook, PSY D. and Luana Coloma Cook, PSY D.

Sean and Luana are licensed psychologists and co-owners of Three Rivers Mindfulness Training and Psychotherapy, a small group practice serving children, teens, families, adults, and couples in Midtown Sacramento. They specialize in mindfulness training and attachment-based approaches to relationship distress, depression, and anxiety. They are trained in Emotionally Focused Couples Therapy (EFT) and Mindful Self-Compassion (MSC), and they regularly teach the 8-week Mindful Self-Compassion program in Sacramento.

And when you sign up for this special workshop, here’s what you’ll learn:

  • Introduction to Mindfulness and mindful eating
  • Why most diets fail
  • Why we overeat and undereat – and how to stop the cycle
  • Ever feel like you don’t have “free will” when it comes to eating? The bad news and the good news about free will
  • Learn about the addictive aspects of some foods
  • Tips on retraining your brain toward healthier habits
  • The power of context — how your environment and the people in your life affect your behavior and what you can do about it
  • How to put everything you’ve learned together into a meal plan and diet approach that fits YOU!

Mindfulness has been used to build psychological health and optimal performance by everyone from Phil Jackson (winningnest coach in NBA history) to the US Marine Corps. This is your opportunity to learn what it can do for you!

There’s only one catch: we are strictly limiting registration to 25. We want to be able to work with each participant closely, and ensure that you get at LEAST 10x return on your investment of time and money to attend. Once we fill up, we’ll close down registration, and you’ll have to wait another 5 years – or until the next time we decide to do the workshop again 🙂

Click Here to Register Now for the Mindful Eating Workshop @ FVT on July 29th, 2017 – just $49

 

Look forward to seeing you there!

– The FVT Team

the opposite of diets

A growing body of research suggests that changing our attitudes and practices around meals and mealtime rituals may be every bit as important as obsessing over what it is we actually put in our mouths.

Mindful Eating – sometimes referred to as “the opposite of diets” – is a concept with roots in Buddhist Teachings.

It’s primary aim is to help you to reconnect with the experience of eating. And it is based on the idea that there is no “right” or “wrong” way to eat, but rather varying degrees of consciousness about what we are eating and why.

At our upcoming Mindful Eating Workshop special event at FVT, we will be going deep and hands – on into the topic.

We’ll cover:

– An introduction to Mindfulness and mindful eating
– The reasons why we overeat and undereat – and how to stop the cycle
– Info on the addictive aspects of some foods
– Tips on retraining your brain toward healthier habits
– The power of context — how your environment and the people in your life affect your behavior and what you can do about it
– How to put everything you’ve learned together into a meal plan and diet approach that fits YOU!

And more.

Reserve your spot now at the Mindful Eating Workshop special event at FVT by clicking here now

Look forward to seeing you there!

– Forest Vance, owner, FVT Boot Camp and Personal Training

Amazing 8 Minute Zero Equipment Workout

On vacation?

Want a quick workout you can do on your boot camp “off” days?

Blast fat, build lean muscle, and strengthen your core with this 8 exercise, bodyweight-only, zero-equipment-required workout you can do any time, any place:

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Amazing 8 Minute Zero Equipment Workout

Perform as many reps as you can the first exercise in 45 seconds. Rest for 15 seconds. Move to the next exercise on the list and repeat.

Your “bare minimum” workout is one round of the circuit. For added challenge and/or if you have extra time, you can do up to three rounds, resting approx 60 seconds between each, for a 17 minute OR 26 minute session!

– high knees
– “squat-to-squat-jump” (alternate bodyweight squat / jump squats each rep)
– bird dog (from quadruped OR high plank position)
– low plank hold (from forearms)
– back bridge
– mountain climbers
– alternating reverse lunge
– push ups

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All you need is a little bit of space (and a killer playlist!) to crank this 8 minute, zero-equipment workout.

Hope it helps! –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Exciting news – FVT is expanding!

Exciting news – FVT is expanding!

I am SO proud to announce that we just finalized the deal and signed the lease on our 2nd location, opening this fall in the “Pocket” area of Sacramento, CA.

Grand opening date, training session schedule, and more details to come.

A huge THANK YOU to our loyal clients and supporters – without you, company growth would not be possible.

Now time to get to work! 🙂

– Forest Vance
Owner, FVT Boot Camp and Personal Training

[new video] Kettlebell Exercises for Beginners – the Squat

++ Click here to take our 14 Day Test Drive and learn from Forest Vance, the Kettlebell King of Sacramento ++

8 tips to perform the kettlebell squat – discover where you may be making mistakes with this basic kettlebell exercise for the entire body:

1 – Pick a kettlebell up off of the floor, cleaning it with both hands into starting position. When the kettlebell is picked up, a neural spine position will be maintained.

2 – Assume a shoulder width stance with the feet.

3 – Hips will decend back and down to start the movement.

4 – Hips will decend lower than the knees at the bottom.

5 – The lumbar curve is maintained, and the heels stay down on the ground.

6 – The knees stay in line with the toes.

7 – The top of the movement is completed with full knee and hip extension.

8 – The kettlebell will be placed on the ground in the same fashion that it was picked up.

++ Click here to take our 14 Day Test Drive and learn from Forest Vance, the Kettlebell King of Sacramento ++

Now Hiring Trainer/Coach @ FVT

We are looking for a highly qualified trainer/coach to join our team!

Certification with a nationally accredited organization and/or degree in a related field is preferred.

Prior experience working in the fitness industry is NOT necessary.

The following things however are CRITICALLY important:

– passion for health and fitness
– positive attitude
– high energy
– outgoing personality
– high level of personal fitness and health
– comfortable speaking in front of groups
– punctuality
– professionalism
– reliability
– willing to work nights and/or weekends
– “beginner’s mind” mentality, always willing to learn

If you think that you or someone you know could be a good fit, the first step is to simply fill out the form linked to below with:

– name
– phone #
– what makes you a perfect fit for the job

http://www.emailmeform.com/builder/form/705723

We will contact you and set up a 5 min appt to drop off a formal resume at the studio from there.

Thanks for your consideration, and helping to spread the word!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

[article] 10 Tips for Mindful Eating

Spots are filling fast for the for the Mindful Eating Workshop special event at FVT.

Doing some research online, I ran accross an article from the Harvard Health Blog on “10 Tips for Mindful Eating”, that is too good not to share.

My favorite is tip from the article is #9 – “Resign from the Clean Plate Club”:

“Many of us were brought up to finish everything on our plate and were not allowed to leave the table until we did. It’s okay to cancel your membership to the Clean Plate Club. Consider packing the leftovers to go, or just leaving the last few bites. Even though nobody likes to waste food, over-stuffing yourself won’t help those in need.”

Read the full article at the link below:

http://www.health.harvard.edu/blog/10-tips-for-mindful-eating-just-in-time-for-the-holidays-201511248698

And for:

– An introduction to Mindfulness and mindful eating
– The reasons why we overeat and undereat – and how to stop the cycle
– Info on the addictive aspects of some foods
– Tips on retraining your brain toward healthier habits
– The power of context — how your environment and the people in your life affect your behavior and what you can do about it
– How to put everything you’ve learned together into a meal plan and diet approach that fits YOU!

Reserve your spot now at the Mindful Eating Workshop special event at FVT by clicking here now

Here’s to losing the weight and feeling great!

– Forest Vance, owner, FVT Boot Camp and Personal Training