Intermittent Fasting – SOGO Protocol Overview

Due to popular demand, there will be a NEW Intermittent Fasting option in the “2.0” version of the Performance Nutrition Diet (the meal plan we use in our 28 Day Rapid Fat Loss Challenges at FVT.)

Here is an overview of the protocol. (It is taken directly from Eat Stop Eat – and I recommend you purchase THAT book if you really want to learn all about it, and how it works):

— Fast 1-2x per week for 20-24 hours.
— Consume as little as possible during your fast. Calorie – free beverages such as tea, black coffe, water are encouraged during the fast.
— EAT on the days you’re not fasting – do NOT “diet” on your eating days!
— A ROUGH guide is to eat ~ 2000 calories (women) and ~ 2500 calories (men) on all other, non-fasting days of the week
— Shoot for approx 100 grams of protein per day
— Weight train 2-5x per week to maintain muscle while you lose fat

Again – this is an OVERVIEW of the approach, and leaves out a lot of details.

If it sounds interesting to you, I recommend that you:

1) Pick up the Eat Stop Eat book, and read / listen to it (use THIS link to get it for $10)

2) Register for the FVT for the Sun’s Out Guns Out Challenge using the link below, go thru it with the group, have that extra step of accountability and motivation, AND qualify for cash $$ prizes!

=> FVT 28 Day Sun’s Out Guns Out Rapid Fat Loss Challenge

Rock on – train hard – talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Sun’s Out Guns Out – NEW Intermittent Fasting Option


Exciting news!

I am working on the “2.0” version of the FVT Performance Nutrition Diet ..

.. and due to popular demand, there will be a NEW Intermittent Fasting option.

(The Performance Nutrition Diet is the meal plan we use in our 28 Day Rapid Fat Loss Challenges.)

If you are not familiar with Intermittent Fasting, I have written two articles on the topic on the ForestVance.com blog over the last few days – check them out at the links below:

http://forestvance.com/2017/03/eat-stop-eat-how-it-works/

http://forestvance.com/2017/03/eat-stop-eat-how-it-works-part-2/

Also check out this video from actor and former pro football player Terry Crews on how he used Intermittent Fasting to stay lean and strong:

http://www.businessinsider.com/terry-crews-intermittent-fasting-fit-shape-autophagy-diet-exercise-netflix-2017-2

That’s it for now – exciting stuff, wanted to post a quick update!

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

And of course, as always, if you have any questions, let me know – I am here to help!

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

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