“I know what to do, I’m just not doing it”

We recently did an email survey, and asked what people’s #1 obstacle was, in terms of reaching their fat loss goals.

The most common response by far was that diet was the thing holding them back.

But then – when I ask WHY people are not eating in a way that consistently supports all the hard work they are doing in the gym – I commonly get this response:

“I know what to do, I’m just not doing it.”

Um, okay.

Personally I find that a little frustrating.

Because even if you KNOW what to do … if you are not losing fat, or getting the results you want … that means that you have to DO something about it, if you want to change.

And the statement:

“I know what to do, I’m just not doing it.”

–and the MINDSET behind it – does not serve you in a productive way.

ACTION and DOING SOMETHING to reach your goals is what DOES serve you.

For example – using guidelines like the ones below to build a diet that is tailored towards your goals, preferences, and habits:

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Underground Fat Destroyer Challenge – Nutrition Guidelines

–Log your food every day using MyFitnessPal. Shoot for about 10 calories per pound of body weight per day to start, and adjust up or down as needed as you go. (Example – 150 person would eat 1500 calories per day to start.)

– Shoot for a mix of about 40% carbohydrate, 30% protein and 30% fat. A simple way to do this is think about building each meal with 1) a protein 2) a carbohydrate (veggie or fruit) and 3) a healthy fat.

– Keep it simple. Plan out your days / weeks ahead of time, and eat the same meals most of the time.

– Eat four to five times per day – whatever fits your schedule and total calorie target best.

– Drink half of your body weight in oz of water per day. (Example – 150 pound person would drink 75 oz of water each day.)

– Once per week, eat whatever you want (within reason). The physiological AND psychological benefit of this is HUGE … so don’t skip your “cheat day”! ENJOY the foods you’ve been thinking about all week – and you’ll have a much easier time sticking to the plan the other 90% of the time.

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And THEN adding accountability elements – such as logging your food, weighing in every week, tweaking what you are doing based on results until you reach your goals …

If you are SERIOUS about making a change, THIS is the kind of process you need to be going through.

So PLEASE – if you are struggling to lose fat or make progress towards your fitness goals … think about it next time before you say “I know what to do, I’m just not doing it” –

Because that statement – and the mindset behind it – does not serve you, if you are serious about making a change.

To your success! –

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

 

PS – More about our upcoming Underground Fat Destroyer Challenge – and sign up – at the link below:

=> Underground Fat Destroyer

Underground Fat Destroyer FAQ

The New Year is rapidly approaching, and our Underground Fat Destroyer Challenge is gearing up to begin!

If you are looking to lose 15-20 pounds in the first 8 weeks of 2017, and permanently change your eating habits, this is THE program for you.

And spots are filling fast. As I write this message, we are just over half way full.

There have been a LOT of questions about the Challenge – so we decided to share the most frequently asked questions that may help you when signing up.

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Q – “How long is this challenge?”

A – This challenge is 8 weeks, and will include a weekly nutrition coaching meeting to attend. They will be every Tuesday at 6pm.

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Q – “How many boot camp sessions will I get for this challenge?”

A – New / returning clients will get 2 boot camp sessions per week of the challenge, so 16 sessions total.

Current clients will remain with how many they are doing now, but have the option to get more sessions (if you would like to sign up for the Challenge and are a current client looking to increase your number of weekly workouts, please speak with us individually.)

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Q – “What are your available training times?”

A – Our current training schedule is available on our main website at the link below:

=> FVT Boot Camp – Times / Locations

As part of the Challenge you are able to sign up for any of the regular “boot camp” sessions for your workouts.

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Q – “Is this a competition? Are there any prizes?”

A – There are cash prizes that will be given out at the end of the challenge! 1st, 2nd, and 3rd place winners will get cash prizes. Prizes will be tiered based on sign ups for the Challenge:

– 20 sign ups = $500 (1st) / $300 (2nd) / $100 (3rd)
– 15 sign ups = $300 (1st) / $200 (2nd) / $100 (3rd)
– 10 sign ups = $200 (1st) / $100 (2nd) / $50 (3rd)
– 5 sign ups = $100 (1st) / $50 (2nd) / $25 (3rd).

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Q – “How much does the challenge cost?”

A – The price is different for new or returning clients vs for existing FVT clients. You can see prices here:

=> Underground Fat Destroyer

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Spots are filling up, and registration will close December 31st! Get your spot before they are all gone!

Thanks –

– FVT Team

Meet Pam!

Just a little over two years ago, Pam was 53 pounds heavier than she is now.

Not only was she unhappy with how she looked and felt, her health was also suffering. She was on blood pressure meds, and knew things were only going to get worse unless she took charge of her situation.

She got started by simply eating less and moving more.

She made healthier food choices, and walked every day.

And she lost almost 30 pounds on her own!

But she ended up hitting a plateau, and knew that she needed to get on a more regimented program to keep progressing.

Pam first tried joining a big box gym and taking some of the group exercise classes.

They were okay – but the attention to form, the level of coaching, and the personal support that she was looking for was simply not there.

And that’s why she contacted us at FVT!

Pam has TRULY made a transformation in the last 18 months since she started working with us.

She’s lost over 20 more pounds, and has gone from a size 10 to a size 4.

She’s off the blood pressure meds.

She’s gone from not being able to do a single push up, to being able to do 10 in a row with perfect form.

And she recently completed her first Spartan Race, which was something she NEVER thought she would do.

In Pam’s words:

“I attribute my continued weight loss and more important than the scale, the way I look in my clothes, to weight lifting (whether body weight or kettlebells) in your Boot Camp. I would have never gotten there without your instructors guidance and continued support. And their senses of humor and belief in me even when I didn’t have that myself.

Before I started at FVT, I had never seen my triceps or side-abs. I love the way I look and more than that how strong I feel inside and out!”

We are so proud of you Pam!

Seeing you not only reach your health and weight loss goals, but also improve your life in such a big way is SO AMAZING!!!

We are so grateful to have you as a client and friend, and here’s to your continued success!

– The FVT Team

Now Hiring Trainer/Coach @ FVT

fvt logo 1

 

FVT is 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 THIS form 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.

Please follow the EXACT instructions in this message if you would like to be considered for the job.

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

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Underground Fat Destroyer Challenge is LIVE!

It’s happening!!

The Underground Fat Loss Destroyer Challenge is LIVE.

=> Underground Fat Loss Destroyer (UFD) – 8 Week Challenge

This Challenge is like NOTHING we’ve ever done before.

I can’t WAIT to see the LIFE CHANGING results participants are going to get!

However – due to the amount of time and attention we’ll be giving to participants, we can only accept 20 people MAX for the program.

And based on initial interest – these spots will likely get snatched up FAST.

Get all the details, and reserve your spot at the link below:

=> ​​​​​​​Underground Fat Loss Destroyer (UFD) – 8 Week Challenge

And look forward to working with you!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

December 2016 Challenge Workout

We just finished another challenge workout this week! These challenges are a great opportunity to not only push yourself a little harder, but also track your progress and see your improvement. Check out the December Challenge and results below:

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December 2016 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

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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And the Results:

Men:

KP – 10
CB – 8
RM – 8
OR – 8
DM – 8
PP – 8
DW – 8
MP – 7
BP – 7
JM – 7
AW – 7
EZ – 6
RA – 6
MM – 6

Women:

PK – 9
DP – 9
NW – 8
BC – 7
AL – 7
NG – 7
JL – 7
GM – 7
LK – 7
JM – 7 modified
RK – 7 modified
JS – 6
JV – 6
RR – 6
MT – 6
PT – 5
NG – 4
AP- modified

Awesome work everyone!
Till next time –
– FVT Team

8 Week Underground Fat Destroyer Challenge

UDF Challenge

We are considering doing a 8 week Underground Fat Destroyer Challenge to kick off 2017.

Would you be interested?

You’d be working out at the studio throughout the 8 weeks (we’d have pricing options both for existing and new clients) – using our signature “underground” kettlebell / bodyweight – based training methods –

We’d also work with the group extensively on both the diet and mindset.

Our 28 Day Rapid Fat Loss Challenges have been great – but we are thinking of going a little longer, and working with each participant even more intensively, to get even BETTER results.

This would be a SERIOUS program, designed to help you make HUGE progress in the first two months of 2017!

Now we are NOT taking sign ups yet.

I just want to gauge interest.

Bu let me know.

And if we get enough replies, we’ll get things together and get registration open so that you can reserve your spot ASAP and get things rolling right away in the New Year.

Thanks – hope you’re having a great week!

– Forest

5 Minute No Crunches Ab Workout

There is a LOT of research out there indicating that crunches and sit ups are are a bad idea.

It could also be argued that many fit people have done them for years without a problem – and that in moderation, they’re perfectly fine.

At the end of the day, the jury is still out. My current position is that there are safer and more effective alternatives to crunches and sit ups for working the abs.

And so today, I have a new 5 minute no crunches ab workout for you to add to your repertoire!

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5 Minute No Crunches Ab Workout

You’ll start off with a high plank.

Hold for 20 seconds.

Then, transition RIGHT into the opposite arm / opposite hip touch.

Do this for 20 seconds.

The last move in the sequence is a cross body mountain climber. Transition immediately into this exercise, and hold for 20 seconds as well.

Rest about 30 seconds when you’re done, and repeat the rotation two more times for a total of three rounds.

Watch the video for a breakdown of the workout and for more coaching cues / tips on the exercises:

There you have a very simple – but very effective! – no crunches, no sit ups, no equipment required ab workout you can do anywhere in about five minutes.

Try it, and let me know how it goes.

Thanks for watching, and see you next time –

– Forest Vance
ForestVance.com