FVT Rapid Fat Loss Meal Plan + Bring-a-Buddy Boot Camp Reminder

Mentioned on Monday that we are wrapping up our 30 Day Performance Nutrition Challenge at FVT.

I actually took the Challenge as myself this time around … started a couple of days before everyone else, and yesterday was offically my last day. Wooo!! Time for a burrito and a beer 🙂

Seriously though – I’m feeling FANTASTIC. Tons of energy, sleeping great, and really strong.

30 day perf nutr chall 5

I recommend HIGHLY that you do something like this – either next time we do one of these challenges, or NOW – just on your own, using the outline on the blog here:

=> https://www.forestvancetraining.com/2015/02/meal-planning-guide-lose-at-least-10-pounds-in-the-next-30-days-print-this-out.html

And the sample meal plan, here:

=> https://www.forestvancetraining.com/2015/02/fvt-rapid-fat-loss-meal-plan-sample-day.html

The other part of the “Performance Nutrition Challenge” was the workout portion. You had to exercise 27 out of the 30 days to complete the Challenge and earn a special T shirt.

This was great as well, and from the feedback we got, seemed to help folks get back in the habit of working out and/or just MOVING, every day.

Of course, with almost 30 people participating in the Challenge … and these folks losing fat, gaining lean muscle, and feeling great … the word is spreading about what we are doing about FVT! We have been getting lots of inquiries about bringing a friend to check out what we do.

That’s why we’ve decided to hold a Bring-A-Buddy boot camp on Saturday, March 21st @ 10am … and you can attend for JUST a buck!

It’s a great opportunity to bring a friend, family member, co-worker, etc. in to check out our program – in an easy, no-obligation way.

Also, if you’re just curious and would like to check out one of our boot camps … or if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again … this is another perfect opportunity!

If you’d like to attend the $1 Bring-A-Buddy boot camp on March 21st, here’s what to do:

1 – Click here to go to the sign up page => http://nanacast.com/vp/10000375/
2 – Fill out the requested info and reserve your spot. Current clients AND “buddies” / new clients / etc PLEASE REGISTER INDIVIDUALLY, so we have a list of who will be
attending, etc

Space is limited (we only have room for 30 folks TOTAL) so if you’d like a spot, make sure to get signed up quick!

PLUS … Ww’re doing a referral contest … and you can win a FitBit Charge ($129 value) … just for bringing your friends / family / co-workers in for the workout!

For every person that comes in on your recommendation that day, you’ll get one point.

For every person that comes in on your recommendation that day and SIGNS UP (we’ll have a special offer available for new clients that day), you’ll get five points. Person with the most points wins a Fitbit Charge!

And, even if YOU can’t make it that day yourself, you’ll still get credit for any folks you send our way.

That about does it. Hope the nutrition tips in this message have helped … and also hope to see you at our Bring-a-Buddy Boot Camp this Saturday!!

Have a great day, and talk soon –

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

If you want to lose fat as fast as possible, you should NEVER eat _________

*Bring-a-Buddy Boot Camp at FVT this Saturday, March 21st @10am – details and sign up HERE*

 

We are just finishing up our 30 Day Performance Nutrition Challenge at FVT.

I know it has NOT been easy for our Challengers to cut out grains, dairy, and sugar for a month … but the results have been amazing!

We’re still a few days away from our final weigh-in … but I am getting reports of several folks losing more than 10 pounds … and even more importantly, people telling me that they are feeling healthier and more energetic than they have for YEARS …

It’s been a GREAT experience for all involved … and I thought I’d do a quick video recap of three big take-aways, to help YOU reach your health and fat loss goals faster.

In the video below, I cover:

— How taking foods OUT of your diet completely for a short period of time can be a GREAT thing
— Why focusing on food QUALITY, and not just QUANTITY, is so important
— Exactly what percentage of the time you need to be “on” your meal plan to lose fat

And much more. Check it out, and let me know your thoughts in the comments section below!

– Forest Vance, MS, RKC II, PCC
ForestVance.com

Win a FREE Fitbit Charge at our Bring-A-Buddy Boot Camp on March 21st

We’re doing a referral contest at the upcoming FVT Bring-A-Buddy Boot Camp on March 21st – and you can win a FitBit Charge ($129 value) … just for bringing your friends / family / co-workers in for a workout!

The Fitbit Charge will help you get motivated to move more, by tracking all-day activity like steps taken, distance traveled, calories burned, floors climbed and active minutes.

Here’s how it’ll work:

1 – Tell your friends, family members, and co-workers about the Bring-A-Buddy Boot Camp on Saturday, March 21st at the studio … and make sure they sign up here => http://nanacast.com/vp/10000375/
2 – For every person that comes in on your recommendation that day, you’ll get one point
3 – For every person that comes in on your recommendation that day and SIGNS UP (we’ll have a special offer available for new clients that day), you’ll get five points

Person with the most points wins a Fitbit Charge!

Also – even if YOU can’t make it that day yourself, you’ll still get credit for any folks you send our way.

This is an easy way to spread the word about FVT … and is a great opportunity to get friends, family members, co-workers, etc in for a high-energy, even-higher-fun boot camp workout at the studio!!

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – If you already have a FitBit and you win the contest, we’ll give you the cash equivilent instead 🙂

March 2015 Challenge Workout Results

Boom! 2015 FVT March Challenge Workout is a wrap.

Here’s the workout again, in case you missed it:

March 2015 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

SF 10:12
ET 10:30
SK 10:45
MA 11:00
MG 11:14
LK 11:50
JM 11:50
AL 12:18
BC 12:30
LA 12:40
CL 12:58
CP 13:01
ALo 13:02
LT 13:04
FG 13:10
KM 13:13
DP 13:32
TP 15:01
RH 15:25
AA 19:50

Women Modified

RH 12:45
JR 12:58
SM 14:22
GK 19:32

Men

RMa 8:01
BR 8:58
KP 10:20
DV 11:22
DM 11:29
RP 11:30
JM 12:20
BP 12:42
RA 12:51
JW 13:04
PK 13:10
JV 13:32
KP 13:36

Men Modified

RB 11:40
JD 13:34
MV 13:45
RMe 15:10
TL 15:39
KP 16:30

Great work everyone! Be back next month with the FVT Band Challenge!!!

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

Bring-A-Buddy Boot Camp Saturday, March 21st at FVT

Getting a ton of requests recently re: bringing along a friend / family member / co-worker / etc to a boot camp to check what we have going at FVT.

So, we’ve decided to hold a Bring-A-Buddy boot camp on Saturday, March 21st @ 10am … and you can attend for JUST a buck!

It’s a great opportunity to bring a friend, family member, co-worker, etc. in to check out our program – in an easy, no-obligation way.

Also, if you’re just curious and would like to check out one of our boot camps … or if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again … this is another perfect opportunity!

If you’d like to attend the $1 Bring-A-Buddy boot camp on March 21st, here’s what to do:

1 – Click here to go to the sign up page => http://nanacast.com/vp/10000375/
2 – Fill out the requested info and reserve your spot. Current clients AND “buddies” / new clients / etc PLEASE REGISTER INDIVIDUALLY, so we have a list of who will be attending, etc

Space is limited (we only have room for 30 folks TOTAL) so if you’d like a spot, make sure to get signed up quick!

Any questions, just shoot me a message and let me know.

Otherwise, that’s it for now … have a great day, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

7 Tips To Make Fat Burning Meals

CONGRATS to our 30 Day Performance Nutrition Challengers!

We had our “half time” boot camp / Nutrition Challenge meeting last night, and you rocked it out.

Just 14 days in, EVERY single person that showed up and weighed, was down in weight and feeling great!

IMG_4803

In the same theme, I have an article from the FVT Blog archives to share with you today. This was a very popular post, and it covers some really valuable tips on how to make fat burning meals.

Every single one of the tips in this article is also in line with our Performance Nutrition Challenge guidelines – which is another reason I wanted to circle back around and bring it to your attention again.

Whether you’re participating in our Nutrition Challenge or not, I think you’ll get a lot out of this one:

=> 7 Tips To Make Fat Burning Meals

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

March 2015 Challenge Workout

IMG_4756

When I first started my weight loss journey, my #1 goal was weight loss. So I knew I needed to design my workouts around that goal.

But, the main focus of my workouts up to that point in time – in my athletic career – had been performance.

That is, I wasn’t just training for weight loss or to hit a certain number of inches gone … every time I hit the gym, it was to put a few more pounds on the squat bar, or add a couple reps to the bench press.

This PERFORMANCE – based concept … setting goals like doing a few more reps of push ups or squats in a certain amount of time, etc. … is what really accelerated my results, and is what helped me actually make progress and eventually reach my weight loss goal – but in a fun and enjoyable way.

This performance – based idea has also become a big part of the workouts I design now and use every day to help folks lose fat, gain lean muscle, and feel great … and has evolved into our Monthly Challenge Workouts!

Our Monthly Challenge Workouts at FVT are high intensity, strength-endurance style sessions that are scored in some way. We repeat each Challenge several times throughout the year so you can see how your fitness level is improving over time.

Check out this month’s Challenge. And, if the idea of training this way sounds cool, motivating and fun to you … and you’re NOT currently training with us at FVT … contact us HERE today to set up a free Test-a-Trainer session at the studio!

On to the workout:

 

March 2015 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

 

That’s it! Let’s get this party started!!

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

Meet Paul!

Image result for forest vance training paul

Big shout out to superstar FVT client Paul K!

Paul is 57 years YOUNG … and he is in the best shape of his life.

A few words from Paul:

“A serious car accident left me in discomfort just to walk, it also left me determined not to have this be my new norm …. enter Forest Vance. A year plus later and dedicated adherence to three workouts per week, I can now honestly say that at age 54 I am in the best shape of my life. Thanks Forest!

Let me be honest, it was not easy, it still is not easy, Forest will not allow it to be easy but it is incredibly rewarding on many levels. Be as dedicated to Forest as he is to you, that is the key. He will call you if you fail to show up, he will keep the exercises fresh and challenging, he will send out e-mails of encouragement and advice, he will educate himself on new and effective techniques. In return put in the time, dedication and effort and you will see results.

I look forward to every training session, I am challenged to get through them and I leave with a wonderful feeling of accomplishment, now those are the signs of a talented trainer.”

You rock Paul! Keep up the great work!!

– Forest Vance
Owner, FVT Boot Camp and Personal Training