PROOF That You Can’t “Out-Exercise” a Bad Diet

eating while running

I’m going to remind you of something that you probably already know –

You can’t out “out-exercise” a bad diet.

At least, it is VERY difficult to do so.

Let’s just take an “average” meal out to eat as an example. You start off with a beer, a salad with ranch dressing, and a slice of bread or two. Your main course is a medium size steak and some french fries. Then you have a bit of ice cream for dessert.

Nice meal – but for most people, a somewhat typical for a night out to eat, yes?

Well, depending on portion sizes, this meal totals up to around 1500 to 2000 calories.

So – what would you have to do in terms of exercise, to BURN that many calories off?

Well, we have a Ultimate Challenge Workout plan and our studio this weekend, which basically consists of two, 45 minute Boot Camp workouts, in addition to running a 5k.

It’s around two and a half to three hours of pretty intense activity (with a few short breaks) … which comes out to approx 1542 calories burned, TOTAL, for a 170 pound person.

So yes, it IS possible, for maybe an elite athlete who is training two, three, four hours per day, most days of the week, to “burn off” a meal like the one we broke down above …

But for the average, somewhat sedentary adult … who exercises maybe 30 minutes per day, three to five times per week … it ain’t gonna happen 😉

The moral the story is, if you want to get the BEST results from your fitness program, it is SO important to be just as dailed in and consistent with your DIET as you are with your training.

So let’s do this, and make 2016 our BEST fitness year yet!

– Forest Vance
Certified Fitness Nutrition Coach
ForestVance.com

PS – If you’re looking for more direction, support and accountability with your nutrition / diet program, couple of things that might be of interest to you:

1 – If you’re in the local Sacramento, California area and can come train with us in person – we’re opening registration for a 30 Day Rapid Fat Loss Challenge in the next week or two at our training facility. Stay tuned for details if you’re interested.

2 – I am opening up a handful of spots THIS week in my distance/online coaching program. With this program I will give you a specific meal plan to follow, as well as the personal support and accountability you need to follow through with it and reach your goals. Stay tuned for more details on this as well.

“Intro to Boot Camp” Event Weds Dec 30th (FREE workout for new clients!)

Hey there – hope you had a great Christmas!

I’m writing today to let you know about a special event we are holding this week.

On Wednesday, December 30th 2015 at 6pm, we’re holding a special “Intro to Boot Camp” Event at FVT Boot Camp and Personal Training – and you’re invited!

At this “Intro to Boot Camp” event, we’ll meet in person at our training studio in the Land Park area of Sacramento, CA and take you through a basic boot camp workout.

This special event is to give prospective NEW FVT clients a chance to experience one of our workouts first hand and see how our program can help with reaching your fat loss, lean muscle gain, and fitness / performance goals.

The BEST part? It’s 100% FREE! The only catch is that you MUST sign up ahead of time and reserve your spot.

So – sign up by entering your information below – and we look forward to seeing you there!

=> Reserve your spot at the upcoming “Intro to Boot Camp” event here

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – Do you know a friend, family member, or co-worker who might be interested in this event? Please spread the word and pass this message along their way. Thanks!

Free Strategy Sessions, Popular Blog Posts + How to Win a FREE Month of Boot Camp

Personal_Training_at_a_Gym_-_Pushups

We know you are probably super busy this week getting ready for the holiday, but wanted to send you a quick message before things get hectic 😉

With Christmas just around the corner, January is also less than two weeks away – and we want to make sure that you have a plan to make 2016 your BEST ever.

If you’re not already training at FVT, think about it! At the very least, contact us by filling out this form:

=> FVT Boot Camp and Personal Training Strategy Session Application Form

To schedule a free “fitness strategy session” over the phone – we’ll chat about your goals, and how / if we can get you on the fast track to reaching them in the coming year.

Also – we had a couple of articles go up on the blog last week that we’re getting a lot of great feedback on, and wanted to make sure that you got the chance to review them – they are linked to below if you haven’t seen them yet:

http://forestvance.com/2015/12/what-to-do-instead-of-pull-ups-video/

http://forestvance.com/2015/12/the-truth-about-rotator-cuff-problems-and-how-to-fix-them-new-guest-article/

And finally, wanted to send one final reminder to current clients about the drawing we are doing at the end of the month where you can win a FREE month of unlimited boot camp workouts at FVT.

All you have to do is get 10 TOTAL workouts between Thanksgiving and Christmas to get entered to win! We have 39 folks who have gotten at least 7 workouts since the day after Thanksgiving … so let’s finish out this holiday season strong!

That’s it for today – have a great week, and talk soon –

– The FVT Team

Jan 2016 Ultimate Challenge Workout (last chance to sign up?)

 

WoW – the January 9th FVT Ultimate Challenge Workout is just over 3 weeks away!!

It’s going to be a LOT of fun … and we’re going to help the Sacramento SPCA in the process, which makes it even more awesome.

https://www.forestvancetraining.com/fvt-ultimate-challenge-workout-2016

HOWEVER … I wanted to let you know that as of now, we plan on shutting down registration at 30 people, because that’s about all I feel we can fit and train safely at one time with our current space …

And SO, unless we figure out an alternate plan of some kind … we have 4 spots left as I write this.

If you’ve been thinking about signing up but haven’t done so yet – now is the time! Click the link below for all the details and to reserve your spot now:

https://www.forestvancetraining.com/fvt-ultimate-challenge-workout-2016

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

December 2015 Challenge Workout (and results!)

dinny

Here’s the December 2015 FVT Challenge Workout:

Men

– 15 chin ups
– 35 hanging knee raises
– 50 goblet squats w 24k KB
– 75 full push ups

As fast as possible

Women

– 35 hanging knee raises
– 50 inverted rows w eq
– 50 goblet squats w 16k KB
– 75 knee push ups

As fast as possible

Notes

– Exercises / reps CAN (and probably will have to be) be broken up – e.g. for men – 5 sets of 3 chin ups, 7 hanging knee raises, 10 goblet squats and 15 push ups
– KB weights are “prescribed” … of course folks can use lighter … use good judgement!
– If men can’t do chin ups, do recline rows instead
– Be strict! NO swinging on the chin ups. Full range of motion. Same on recline rows – touch the floor on each rep at the bottom and chest to bar at the top.
– For knee raises – folks must fully extend the body at the bottom and bring the knees up past parallel to the floor at the top. No swinging or kipping.
– For squats – thighs must break parallel; fully extend hips at the top of the movement
– For push ups – break at LEAST 90 degrees w forearm and upper arm at the bottom; fully lock out at the top

… and the results!

(Women)

GV 8:32
JL 9:00
VC 9:42
LK 9:43
JM 9:54
PK 10:11
KS 11:14
BC 11:25
LA 12:04
SK 12:05
RR 12:11
RR 12:30
TP 12:30
NG 12:30
CL 12:49
CP 13:20
DD 14:00
AP 14:30

(Women Modified)

KP 10:11
GM 11:00
JM 11:16
CL 12:49
GK 14:37

(Men)

RM 6:39
DV 8:22
DM 9:34
GH 9:43
JM 9:45
KP 10:10
BR 10:24
SS 10:48
KP 11:49
KS 13:30
BO 14:40
EZ 14:55

(Men Modified)

JP 10:10
JV 10:51
GC 13:55

(DNF)

JM
PT
BP
MP
MT

 

Great work everyone!

– ’till next time –

– The FVT Team

Super Man Herbs Year End Sale

Want to get better and healthier as we head into 2016?

Super Man Herbs produces amazing herbs and formulas that help your health and performance.

They’ve got great stuff for energy, hormonal support (in men and women), working out, and even thinking better.

I’ve mentioned several of their products to you in the FVT newsletter in 2015, and I know that many of our readers use these supplements already, so I wanted to make sure to mention the year end sale they are currently having.

Right now, you can get 15% off everything they offer.

In addition to that, they have valuable bonuses they’re giving away. Buy anything and you’ll get free stuff. Buy big and you get some amazing stuff!

Head on over to this page to get the full details and see what they’ve got:

=> Super Man Herbs Year End Sale

My personal favorites are the Pine Pollen – to, according to their website, “Boost and Harmonize your Male Sex Hormones” 🙂 … and the Hercules Pre-Workout formula to “Stimulate Your Strength and Power” –

You can find both of these – and MANY more – on their website at the link below:

=> Super Man Herbs Year End Sale

Thanks, and have an awesome day! –

– Forest Vance
ForestVance.com

PS – The owner of this company – Logan Christopher – is a personal friend of mine and a stand-up guy. We co-led a KB workshop at the FVT Studio a couple of years ago, and still talk and exchange ideas regularly.

SO – you can be confident that this is a top-notch, reliable company with great customer service and high quality products.

If you order any of their stuff, you will be well taken care of!

FVT Boot Camp + Personal Training Gift Certificates Now Available

kettlebell gift

A gift certificate for boot camp or personal training is an AWESOME way to help your friend, family member or co-worker get a head start on their health and fitness goals!

And we now have them available for the 2015 Holiday season at FVT.

Whether you’re looking to give a few personal training sessions, a month or two of boot camp workouts, or any other amount or combination of our training services, we can make it happen!

Simply reply to this message – OR just talk to us in person at the studio – and we’ll help you put together the perfect gift.

Happy Holidays –

– The FVT Team