Forest’s Top 5 Diet Hacks

We all know that in order to lose weight, you need to:

1) eat less

and

2) exercise more.

Nothing new there.

However, there are different approaches, techniques, what I like to call “hacks” – that can make your life SO much easier when you are attempting to diet down.

And trust me – we make full use of these during our 28 Day Rapid Fat Loss Challenges at FVT!

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Forest’s Top 5 Diet Hacks

1 – Batch Cook

Making a healthy dinner? Cook double or triple the normal amount. Save what you don’t eat in tupperware containers, and you’re all set for half the week.

2 – Focus While You Eat

Resist the urge to eat or drink while you watch the tube or check your email. Research published in the American Journal of Clinical Nutrition shows that people who eat while distracted eat 10 percent more in one sitting than they would otherwise.

3 – Healthy Treats

Sometimes you’re just craving some sugar. Having a Crystal Light ready to mix up, or a couple sticks of sugar free gum, can make a HUGE difference – and can keep you from going and grabbing a piece of cake for desert!

4 – Log Your Food

Just doing this alone imporoves most people’s diet and helps them lose weight, because you automatically become so much more aware of what you are eating.

5 – Smaller Bowls

Researchers found that people who were given larger bowls, served and ate 16 percent more than those given smaller bowls. Use this to your dieting advantage!

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Implement one or more of these diet hacks today, and see how much easier it is to tighten up your diet, and get ready for summer.

And if you’d like to join us for our upcoming 28 Day Sun’s Out Guns Out Rapid Fat Loss Challenge, click HERE.

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

*IMPORTANT* – dates, detail changes – Sun’s Out Guns Out Challenge

IMPORTANT!

We have some dates and detail changes for the upcoming Sun’s Out – Guns Out Challenge:

“Sun’s Out Guns Out” 28 Day Rapid Fat Loss Challenge

Due to popular demand, we are going a format similar to what we have done in the past.

— 28 Day Challenge
— Goal is to lose as much body fat as humanly possible
— Meal plan, workout plan, social support to make it a success
— $$ prizes for our winners
— Options for both new and existing clients

Don’t worry though – we’ll still have a Sun’s Out Guns Out sleeveless shirt for our winners – and a ‘Bells, Beers, and BBQ event as your reward for making it to the end.

Hope this helps! The new kick-off date is March 27th to account for the changes. Details and register using the link below:

“Sun’s Out Guns Out” 28 Day Rapid Fat Loss Challenge

We look forward to working with you!

– Forest and the FVT Team

Meet Nancy

Meet Nancy G – winner of the 2017 Underground Fat Destroyer Challenge!

Nancy lost 6.56% of her bodyweight, 2.9% of her bodyfat, and 9 total inches – in just 56 days!

We kicked off the UFD Challenge at the beginning of the year, and Nancy knew that she needed to dial in her diet – as well as kick up in the intensity in her workouts – after a fun but over-indulgent Holiday season 🙂

So she signed up for the Challenge, got to work, and was able to achieve some tremendous results!

Nancy said that her secrets to success were:

1 – Cutting out the alcohol – she said that the extra calories can really add up!

2 – Eating out less – and as a result, being able to much more effectively track her food, and keep to her daily calorie target.

3 – Working out more – she added 2 or 3 quality workouts per week to her routine, and this made a huge difference in burning more calories and boosting her metabolism.

Congrats to Nancy on her success in the Underground Fat Destroyer Challenge!

– Forest and the FVT Team

March 2017 FVT Challenge Workout

Here is the March 2017 workout in case you missed it:

March 2017 Challenge Workout

And the Results!

Men:

KP – 10
GH – 9
CB – 8
OR – 8
DW – 8
AW – 7
BP – 7
JM – 7
DM – 7
KE – 7
DV – 7
KS – 6
DH – 6
EZ – 5
Women:

PK – 9
DP – 9
SK – 9
KE – 9
JD – 8
CH – 8
BC – 7
AL – 7
PS – 7
JM – 7
AL – 6
NG – 6
GK – 5
PT – 5
AS – 4
JL- modified

Awesome work everyone!
Till next time –
– FVT Team

[throwback vid] KB Snatch Technique Tips

The kettlebell snatch is a fantastic exercise – but it can be tricky to learn proper form.

It’s also one of the four exercises you’ll be doing in the Sun’s Out Guns Out Challenge – so it’s important that you learn how to do it safely and effectively.

Check out this throwback video from 2010 (!) – I break down a simple progression to help you improve your technique in the exercise.

Give it a try today, and see if it helps:

And don’t forget to snag your spot at the Sun’s Out Guns Out Challenge!

=> FVT Sun’s Out Guns Out Challenge

Rock on –

– Forest and the FVT Team

March 2017 Challenge Workout

2 spots remain at Early Bird Pricing for the May 6th CORE Kettlebell Workshop @ FVT. You’ll learn my FULL KB training system to increase client retention, stimulate referrals, differentiate yourself from the competition and get SERIOUS results. Info and save your spot here:

=> CORE Kettlebell Workshop – May 6th, 2017 @ FVT

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A big mistake a lot of folks make who are training for general, “aesthetic”-based fitness goals like fat loss, muscle gain, etc. – is that they set zero performance-based targets.

So – let’s say your main goal is fat loss. Your biggest measurement of progress should be your weight, body fat %, measurements, etc., for sure. But setting performance-based goals for yourself should be a key part of the process as well. You need a way to see if you are getting stronger and making progress in your workout program.

HOWEVER – being specific, and knowing the best way to measure your workout progress, can be tricky. You know that, for example, doing swings with a given weight is getting easier – but are you really getting stronger/getting in better cardio shape/etc.?

Well, we use kettlebell challenge workouts for this exact purpose at my Sacramento, CA boot camp.

Challenge workouts, done somewhat infrequently (every two to four weeks), are a great way to test yourself both physically and mentally, and see how your overall fitness level is progressing.

And I got one for you today that you are going to love!

Read the workout overview. Watch the video. Give it a go. And let us know how you do –

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March 2017 FVT Challenge Workout

— 30 second timed intervals – beat the clock style
— Continue the workout until no longer possible .. the total # of rounds 100% completed is your score
— Regular push ups for men, knee push ups for women
— 24k kettlebell for men, 16k for women (used for swings and squats)
— score guidelines – 6-7 = good, 8-9 = great, 10 = elite

First round =

2 swings
2 push ups
1 squat
1 burpee

Second round =

4 swings
4 push ups
2 squats
2 burpees

Continue in this fashion until no longer possible, climbing the ladder .. MAX score is:

20 swings
20 push ups
10 squats
10 burpees

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To sum up, kettlebell challenge workouts are an awesome way to test yourself both mentally and physically, and see how your overall fitness level is progressing. The workout we’ve covered in today’s article is a great one to get you started. Give it a go, and let us know how you do.

– Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com

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2 spots remain at Early Bird Pricing for the May 6th CORE Kettlebell Workshop @ FVT. You’ll learn my FULL KB training system to increase client retention, stimulate referrals, differentiate yourself from the competition and get SERIOUS results. Info and save your spot here:

=> CORE Kettlebell Workshop – May 6th, 2017 @ FVT

Sun’s Out – Guns Out Challenge

It’s been quite the rainy season in Sacramento this year.

And we’ve needed it!

But spring is around the corner. We’ve had some beautiful weather over the last few days. And everyone is thinking about getting ready for summer ..

That’s why we came up with this:

Sun’s Out – Guns Out Challenge

Will you be joining us?

This is an 8 week Challenge program designed specifically to help you get lean, strong, and summer ready.

It’s for current FVT clients, past clients, friends, family, co-workers, and ANYONE who has a positive attitude and is ready to work hard towards their training goals.

We kick off on Monday, March 20th at 6pm. We’ll do a special Challenge workout on day one to see where you stand, and to set some goals to work on for the end.

Your Challenge will be to train for and perform at a special Challenge Workout event on Saturday, May 20th.

Check out what the actual workout will consist of:

Sun’s Out – Guns Out Challenge

EVERYONE is encouraged to participate. There will of course be some friendly competition – but ultimately it’s the event you’re training for and looking to do your best that is going to be the motivation you need to get into shape for the summer.

You’ll get a special edition sleeveless “Sun’s Out Guns Out” shirt included with your regisration, as well as a special “prep pack” of materials to help you prepare properly for the training.

OPTION A – for current clients, who are happy with their current training plan, and ONLY want to register for the kick-off workout, Challenge event, and shirt – $49 – CLICK HERE TO SIGN UP NOW

OPTION B – for new clients, OR current clients who want to kick up their training a notch for the next 8 weeks in preparation for the summer season – includes kick-off workout, Challenge event, sleeveless shirt AND 12 additional boot camp OR 6 additional semi -private workouts that can be used at any time over the 8 week training period – $199 – CLICK HERE TO SIGN UP NOW

Enjoy the nice weather this weekend, and talk soon! –

– Forest

Suns Out Guns Out Challenge is LIVE!

Okay – registration for the 2017 Suns Out Guns Out Challenge is LIVE!

http://bit.ly/2mL9wYo

This is an 8 week Challenge program designed to get you lean, strong, and summer ready.

It’s for current FVT clients, past clients, friends, family, co-workers, and ANYONE who has a positive attitude and is ready to work hard towards their training goals.

Details and reserve your spot now at the link below:

http://bit.ly/2mL9wYo

Thanks! –

– The FVT Team

PS – We are limiting registration for this event to 30 participants total. Based on initial interest we expect spots to fill extremely fast. If you want in, please reserve your spot ASAP:

http://bit.ly/2mL9wYo