Blog | FVT - Part 133

HOT Chicken + Rapid Fat Loss Meal Plan

Been in Louisville for the last couple of days to meet and ‘mastermind’ with a small group of top fit pros from around the US, and it has been great.

I also decided to fly in a little early and check out Nashville for 1/2 a day, and that was a lot of fun too. Did a trolley tour around the city in the AM, walked down Broadway to check out the scene, and then finished up the visit with lunch at Hatti B’s and some SERIOUSLY hot – like worthy of an eating challenge hot – chicken!

So at this point, you are probably thinking – “Forest – you are a trainer! Why the heck are you showing me pics of you eating crap food?”

Really it’s because I want to show you that it’s perfectly okay to enjoy yourself occasionally … as long as you are more or less dialed in the rest of the time.

And in truth, I have been eating pretty well the rest of the time out while out here – I’ve actually been trying to follow, as I typically do, my “FVT Meal Plan” (basically what we’ll be using for the upcoming 30 Day Rapid Fat Loss Challenge).

Here’s an example day:

** Important to note that the actual PORTIONS are going to vary depending on the individual (use the guide linked to above to calculate your specific intake requirements) **

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FVT Rapid Fat Loss Meal Plan

Breakfast (730am)

– egg(s)
– veggies (spinach etc)
– piece(s) of fruit
– 12 oz coffee

Lunch (1130am)

– big salad w LOTS various veggies, chicken breast, olive oil + vinegar dressing
– iced tea

Snack (3pm)

– almonds
– baby carrots
– 16 oz water

Dinner (630pm)

– beef
– pinto beans
– avocado
– sauteed bell peppers and onions
– 5 oz (medium – size glass) red wine

Additional Notes

– Log your food every day using MyFitnessPal so you can track your progress.
– Drink 1/2 your body weight in oz of water per day
– About once per week (three times during the challenge), have a “cheat” day and eat whatever you want (within reason)

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So there you go – follow the meal plan above, or something like it, most of the time … and you CAN enjoy the foods you want more than you think!

=> Learn more about the Rapid Fat Loss Challenge and sign up here

Have a great weekend –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

FVT Rapid Fat Loss Challenge Registration is LIVE!

Okay – registration for the 2015 FVT Back-to-School 30 Day Rapid Fat Loss Challenge is LIVE!

This is going to be the BEST FVT Rapid Fat Loss Challenge EVER … click HERE to get all the details and reserve your spot now.

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – We’re SUPER excited about the upcoming FVT Back-to-School 30 Day Rapid Fat Loss Challenge!

Meet John and Stephanie!

Before John and Stephanie started working out at FVT, their exercise routine consisted mainly of walking the dog. Their lives were busy with work and they weren’t putting a lot of focus on themselves. But with their wedding day fast approaching they were motivated to make fitness more of a priority and joined FVT.

One of the things they didn’t like about working out at gyms in the past was that there was no coaching or direction. For John the free weights were a bit intimidating because he didn’t know how to put a workout together using them. At FVT they get a solid, full body workout in 45 minutes and coaching on proper form.

John: FVT has given us the accountability that we needed to get our workouts in. We like knowing that boot camp is at a certain time and if we don’t show up, we’re going to get called out on it. It’s extra motivation to make fitness more of a priority in our busy schedule.

Stephanie: Before we started I wondered if I’d have a hard time keeping up. That’s why I really liked that we had the option of starting with semi-private training and as we got in better shape we could move up to the boot camps. There’s people here at all different fitness levels and backgrounds and it’s nice to be able to have options.

Here’s what they had to say about how their lives have changed after one year at FVT:

John: I’ve gone from 20% to 15% bodyfat. I’ve lost 6 pounds of fat and gained 25 pounds of muscle! People have definitely noticed a change. We’ve also become more active outside of boot camps and made physical activity a bigger part of our lives. We like to go hiking and biking now. I’ve also gotten into obstacle races. I did the Go Ruck Challenge and was on team FVT for the Tough Mudder in Tahoe. I also have plans to do the Spartan Race. For us working out at FVT has now become part of our routine. We like getting to work out together and it’s a great start to our day.

Stephanie: We definitely challenge ourselves more now since we’ve started boot camp. Like when we moved and decided to move the furniture by ourselves. I never would have done that before I started lifting weights at FVT! When I started boot camps I was only able to press a 5 pound kettlebell overhead. Now I can press 18 pounds. I have more energy too. The days that I get to do boot camps in the morning are my most productive days because I feel more alert and energized afterwards.

You guys rock! We are so proud to be a part of all you’ve accomplished. Keep up the great work!!

– The FVT Team

The Real Truth About Fat Burning Supplements

I get questions almost daily about what the best supplements are to take for fat loss.

And these questions, I typically answer with questions – such as:

“How would you rate your diet currently on a scale of 1-10, as it relates to your goals?”

and/or –

“How many times are you working out each week?”

and/or –

“How many workouts have you gotten in over the last 30 days?”

Once you can rate your diet at LEAST an 8 out of 10 …

And you are training or getting some kind of physical activity at LEAST 5 times per week, for at LEAST six weeks in a row …

THEN we can talk about a few select products that can increase your metabolism, heighten energy levels, curb your appetite, etc … (which I am happy to get into in a future article if you are interested – just hit reply to this message and let me know).

Once you’ve made some solid progress by tightening up your diet and training CONSISTENTLY over a period of months, fat loss supplements can be a fine way to break through a plateau and take your results to the next level …

But until then, you can get GREAT results just getting more consistent with your diet and your training.

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – FVT Back-to-School 30 Day Rapid Fat Loss Challenge registration opens soon … keep an eye on your email inbox for details and to get in at the lowest “Early Bird” discount registration!

August 2015 Challenge Workout Results

Here’s the August 2015 Challenge Workout again, in case you missed it:

=> August 2015 FVT Challenge Workout

And the results:

(Women)

GV 19:58
LK 21:11
LC 21:47
SK 21:40
DP 22:05
JM 24:01
LA 24:25
KS 24:40
RM 25:00
ET 25:30
CL 25:35
SM 25:55
DT 26:24
PS 26:26
RR 27:17
JR 28:44

(Women Modified)

ALo 24:34
ALa 25:36
LT 25:40
JW 27:30
CF 29:51

(Men)

JW 18:33
IL 18:55
RM 19:16
JV 22:10
BR 23:35
LR 24:16
DV 24:48
RA 24:55
JM 25:15
BP 25:59
RB 26:17
SS 26:26
CB 26:30
DM 26:35
PK 27:44

(Men Modified)

KP 23:44
JF 30:08

(DNF)

PT
EZ
RR
MB
ED

Rock on, great work everyone!

– The FVT Team

FVT – Approved Adult Beverage: The NorCal Margarita

norcal margarita

It’s almost time for the FVT Back-to-School Rapid Fat Loss Challenge …

And as we get geared up for the event, I’m going to share some nutrition tips and hacks with you that helped me, and everyone else who completed the last Challenge we put on in the spring … to stick to the diet plan and see awesome fat loss results, but still enjoy life and keep our sanity at the same time 😉

Limiting alcohol intake during challenge is key – most adult beverages have almost ZERO nutritional value. You can try to argue some small health benefits … but at the end of the day, alcohol mostly just contributes to extra body fat, dehydration, sluggishness, and much worse long-term health effects that we won’t go into in today’s article …

But there are a couple of drinks that are okay in moderation – that is, you can still enjoy them two or three times per week, and see the rapid fat loss results you’re looking for.

One of them is called the “NorCal Margarita”. It’s been made famous by Robb Wolf, New York Times best selling author of The Paleo Solution.

Here’s what goes in it:

– 1 shot Top shelf tequila (preferably resposado or anejo)
– The juice and pulp of one lime
– Club soda to taste

Take the ingredients, shake ’em up, and serve on the rocks!

It’s a 130-150 calorie beverage that’s got less than 5 grams of of sugar … all the flavor without the junk!

A few other reasons why it’s better than a traditional margarita:

– The tequila being used is fermented agave juice, both gluten and starch free
– The lime juice blunts the insulin response of alcohol
– The carbon dioxide bubbles in the club soda help to deliver the ethanol to your blood stream quicker, thus you drink less with the same effect

So there ‘ya go – mix up a NorCal Margarita today, and let me know how you like it.

And stay tuned for more info on the upcoming FVT Back-to-School Rapid Fat Loss Challenge – registration opens soon!

– Forest Vance
Certified Fitness Nutrition Coach
Owner, FVT Boot Camp and Personal Training

August 2015 Challenge Workout

August 2015 FVT Challenge Workout

– 20 KB swings (24k for men, 16k for women)
– 10 recline rows
– 5 KB presses / side (16k for men, 8k for women)
– 15 box jumps to approx 16 in box
– 12 walking lunges per side
– 7 burpees
– 15 push ups
– 7 hanging knee raises
– 30 jumping jacks

Do four rounds as fast as possible.

Notes:

– Use caution and good judgement when picking your weight for the swings and the presses. The weights are SUGGESTED, and a great goal to work towards … but you can certainly use a smaller weight if you are still working on your form or just getting started.

– The recline rows should be done in a totally horizontal-to-the-floor body position if possible

– Make sure to get all the way down and touch the ground on each burpee

Good luck! Results will be posted later this week.

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Best Kettlebell Training in Sacramento

Best Kettlebell Training in Sacramento – contact us today for your free “Test-a-Trainer” session!

Call 916-273-9366 …

Or visit our website at https://wordpress-551394-2308741.cloudwaysapps.com

Forest Vance here from https://wordpress-551394-2308741.cloudwaysapps.com and FVT Boot Camp in Sacramento, CA –

I have a simple – but HIGHLY effective – tip to share with you today that will help you improve your form on the kettlebell swing.

One of the most common problems with the swing that we see is folks having trouble with what we call the hip hinging pattern.

What people end up doing instead, is something that resembles a squat and then a front raise with the KB … which is NOT the correct way to do the exercise.

So a great way to practice that hip hinging movement, and do it in sort of a natural way, is to do a couple of vertical jumps right before you do your swings.

The movement pattern, and what’s happening with the lower body, is going to be very similar to what happens during a swing.

The other benefit is that the vertical jump drill is going to get you really close to where you want to be in terms of proper foot stance for the exercise.

And there is a simple, but VERY effective, drill to help you improve your form on the kettlebell swing.

Try it before your next swing workout, and see the benefits right away!

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If you’re frustrated with the results you’re getting from your current workouts …

OR you’re yet to even start, but want to make sure you do it the RIGHT way, right away …

We can help!

We’ve helped hundreds of folks just like you lose fat, gain lean muscle, and improve their lives.

Call us today at 916.273.9366, or visit our website at https://wordpress-551394-2308741.cloudwaysapps.com to book your FREE “Test-A-Trainer” intro session today.

Look forward to hearing from you soon!