30 Day Rapid Fat Loss Challenge Sample Meal Plan

Whew! Whirlwind of a week so far … was off to Vegas for about 36 hours for a GREAT business coaching event … but now I’m back in Sac and ready to rock this afternoon with some great boot camp sessions!!

Sign ups for the 30 Day Rapid Fat Loss Challenge are brisk. If you’ve been thinking about signing up, make sure to do it asap – time is running out, and spots are filling up quick (we’re already at nearly 50% capacity!)

=> FVT 30 Day Rapid Fat Loss Challenge (sign up here)

A HUGE part of the challenge is the diet/meal planning aspect that we help you with throughout. And frankly, if you’re going to do the challenge and get the results you really could, you need to follow the diet. Losing a significant amount of weight in a 30 day period without changing your diet is just not going to happen.

That being said … I also have some good news for you. And that is, when you sign up for the challenge, we make it easy for you – because we tell you exactly what to eat for optimum results.

I thought I would provide you with a sample day of eating, so you could get a “sneak peak” of what we’ll be doing.

Just a side note – this is for an approx 150 pound female, and of course this would be adjusted up or down depending on your specific situation.

And, of course, even if you don’t end up signing up for the challenge, hopefully this sample meal plan will be useful to you as well!!

FVT 30 Day Rapid Fat Loss Challenge sample meal plan

6 AM

~1/2 cup cottage cheese
1 apple
~ 6 almonds
12 oz coffee (black)

9 AM

1 protein bar (like Perfect Foods) or MRP (like Muscle Milk)

12 PM

3 oz turkey breast
1 slice ezikial bread
2 tbsp avocado

3 PM

1 hard boiled egg
unlimited carrots and celery

6 PM

3-5 oz salmon
ulimited asparagus spears
~ 6 tbsp brown rice

That’s it. Easy, right? Awesome!!

Again – if you’re thinking about signing up for the challenge, make sure to do it soon, HERE. And either way, I hope the meal plan above has at least got you thinking about cleaning up your eating in a positive way!!

Thanks, train hard, and talk soon –

Forest

FVT Back-to-School 30 Day Rapid Fat Loss Challenge Registration Now Open!

If you’re:

  • Ready to get a rapid start to your new fat loss program
  • Stuck at a weight loss plateau and need a short burst of super focus to snap you out of it
  • Just looking to lose a lot of body fat in a short period of time

=== >> Click here to get more info and sign up for the challenge now

Now introducing …

The FVT Back-to-School Rapid Fat Loss Challenge

  • The challenge officially begins Tuesday, September 17th, 2013.
  • Registration for the challenge runs from Tuesday, September 10th thru Monday, September 16th.
  • The 30 Day Rapid Fat Loss Challenge is all about losing as much fat as humanly possible in 30 days. We’ll take your weight, body fat, and circumference measurements before and after the challenge. We’ll provide you with a complete meal planning and workout blueprint – as well as the needed support and encouragement – to make sure your fat loss challenge experience is a success!
  • You have a chance to win over $600 in cash prizes … as well as getting an incredible amount of ‘stuff’ when you sign up … and much, much more …

=== >> Click here to get more info and sign up for the challenge now

Thanks! And hurry – registration is strictly capped at 35 participants.

Forest

September 2013 Challenge Workout Results

Quick link to check out the September 2013 Challenge Workout – in case you missed it:

September 2013 FVT Challenge Workout

And the results:

RM 13:10
CA 14:08
SF 14:18
PK 15:20
BP 15:30
LC 15:48
JM 15:56
JV 16:29
MA 16:30
BC 17:00
RA 17:46
MP 17:54
BR 18:02
KP 18:22
AM 19:04
ST 19:07
BK 19:09
PK 19:30
MD 19:54
JM 20:20
AL 20:20
AT 20:30
RB 20:35
MH 20:47
CB 20:55
LA 21:15
RK 21:20
CM 21:57
OC 22:18
AP 22:20

September 2013 Challenge Workout

Whew! The September 2013 FVT Challenge workout is a SMOKER 😉

Check it out – do it – and let me know what you think:

March 2013 FVT Challenge Workout

  • 100 two hand KB swings (24k for men, 16k for women)
  • 50 push ups (toes for men, knees for women)
  • 10 x 10 yd shuttle sprints
  • 100 reverse lunges (each step counts as one rep)
  • 50 knee-to-elbow mountain climbers (one rep each leg counts as one rep)
  • 10 x 10 yd shuttle sprints
  • 100 body weight squats
  • 50 inverted rows/beginner pull ups
  • 10 x 10 yd shuttle sprints

Notes

Do entire workout as fast as possible. 25 minute time limit. Each pair of exercises – e.g., swings and push ups, lunges and mountain climbers, etc. – may be performed in any combination of reps. In other words, reps of each exercise do NOT have to be performed consecutively.

Bonus Video Walk-Thru:

Good luck! Times will be posted later this week.

– Forest

August 24th Flexibility and Mobility Workshop @ FVT – 3 Big Take-Aways

I love doing workshops!!

It’s so fun to get a group together for an extended period of time, and really focus in on and “go deep” on one topic.

Last Saturday’s Flexibility and Mobility Workshop at the FVT studio was no exception. Great times all around.

Now, we covered a LOT of groud at the event … including self myofascial release techniques, joint mobility, static stretching, contrast-relax stretching, body weight “flow” sequences, and more …

So I thought I would share a couple of big take-aways with you in today’s post – in case

– you weren’t able to make the event for whatever reason

or

– if you WERE there, to refresh your memory on some stuff and to answer some questions that came up

Let’s get right to it!

 

3 Big Take-Aways from the August 24th, 2013 FVT Flexibility and Mobility Workshop

 

1 – SMR Tip

If you’re not familiar with the concept of self myofascial release, check out this article on the topic:

=> The Healing Power of Self Myofascial Release

At the workshop, we used foam rolls and lacrosse balls to do our SMR work.

One thing that kept happening – and it IS *kind* of annoying, I can attest to this myself 😉 – is that when you are trying to roll your back with a lacrosse ball against the wall, it’s hard to position and ends up frequently coming out of place.

Well, a great solution that I found recently to this problem is called the Tiger Ball. It’s basically like a lacrosse ball on a rope, and it makes it much easier to position the ball and keep it from falling on the floor. Genius! 😉

Check it out at the link below and grab one for yourself:

=> Tiger Ball trigger point therapy tool

 

2 – Body Weight Flow Sequence Videos

A lot of folks were intrigued by these … but also found them a bit difficult to remember.

I dug up a video that should help you … it’s not the exact sequences we covered at the workshop, but it’s better than nothing 😉

Check it out:

=> Bodyweight Flow Example Video

And – if you’re interested in the full Bodyweight Flow program, which is where I actually got these from – you can learn more about it here:

=> Full Bodyweight Flow Program

 

3 – Contrast-Relax Stretching

This is an incredible way to boost your flexiblity, FAST.

Here is a link to a basic article on the topic:

=> You Can Already Do The Splits: How to Relax Into Stretch

And a link to get the full book/DVD by Pavel where I got a lot of this info from:

=> Relax into Stretch (full book/DVD)

 

Alright! Hope those take-aways from last Saturday’s Flexiblity and Mobility Workshop at FVT were helpful for you – whether you were able to make it out to the event or not 😉 It was a great time had by all, and thanks again SO much to all of you who attended.

Train hard, and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

“4 Minute Fat Loss at Work” Lunch and Learn Opportunity

A long-time training client and good friend of mine was gracious enough to have me in recently for this talk at his place of business, for him and his team … so awesome. I wanted to share the opportunity with you – for you and YOUR staff – while it’s on top of mind, because the topic seemed to be a big hit!

###

This “4 Minute Fat Loss at Work” Lunch and Learn program – presented by former pro football player and local Sacramento gym owner and personal trainer Forest Vance – is designed to help your staff become healthier and learn how to make time to workout.

It’s a really good way to teach people how to understand what kind of workouts burn the most fat, and how to live a healthier life in general.

Here’s how it works…

We’ll select a day where your staff can take a collective lunch break. (All we need is about 30-45 minutes). I’ll come over to your place of work and educate you and your staff on:

– Lessons I learned from my personal weight loss efforts, when I lost 64 pounds in 7 months
– Why interval training is superior to traditional cardio methods
– How even with only four minutes a day – and the RIGHT approach – one can make positive changes!

Then I’ll take your staff through a metabolism-boosting four minute body weight – based cardio workout 😉

And – this could be the best part 😉 – I will also provide a healthy lunch, FREE of charge!!

The reason(s) I’m doing this are –

1) to help folks realize their fitness goals here in our community
2) spread the word about the FVT name
3) get some practice public speaking! 😉

This is totally free for your workplace and staff. And I don’t sell anything. It’s just great content to help out folks in our community – and if anyone decides they want to learn more about my fitness programs, then I’ll give them my number after the launch and learn.

To set up a Lunch and Learn at YOUR place of business for you and your staff, contact Forest HERE or call 916.273.9366.

Special Offer – FREE Test a Trainer Session @ FVT (for new and past/in-active clients)

Look, I know how it is.

Sometimes, there’s “stuff” you really do want to do –

Like taking that vacation to Europe.

Or learning to play a musical instrument.

Or starting a serious fitness program, and FINALLY getting into the physical shape you’ve always dreamed of.

And you really do intend to get around to doing that “stuff” – someday.

But the perfect time never really comes up. And many of the things on your “list”, haven’t happened … YET 😉

Well … if starting a serious fitness program is something that’s on your list … or you know a friend, family member, or co-worker whose it is … but you just haven’t “pulled the trigger” on it yet, for whatever reason … today is your lucky day. Because I’m going to make it REAL easy for ‘ya to get started …

I’d like to invite you in for a complimentary, no-strings-attached, “Test a Trainer” session at the FVT studio.

This approx. 30 min. appt. will give you a chance to “test drive” our training program, and see if it’s a good fit for you.

At this session, we’ll:

  • Get the chance to meet in person, and show you around our facility
  • Sit down, go over your goals, and figure out exactly what you’re looking to do in detail … so we can best help you get to where you want to be in the fastest and most efficient way possible
  • Do a complimentary body comp analysis (weight and body fat % test) with you to see where you’re at now, and set some better and more concrete goals for you
  • Take you through a short sample FVT training session, so you can experience for yourself what our workouts are actually like

Simply email me at [email protected] – or call me at 916.273.9366 – to schedule your FREE Test a Trainer session today.

The ONLY CATCH is that we have very limited space in our schedules to book these Test a Trainer sessions over the next few weeks … so, if you’d like to reserve your spot, please be sure to contact us asap while they’re still available.

Thanks, and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Certified Russian Kettlebell Instructor
Owner, Head Trainer, Forest Vance Training, Inc.

PS – If you’re looking to lose fat, build lean and toned muscle, improve your cardio conditioning, get into a regular and consistent exercise routine, and improve your overall balance, flexibility and athleticism, our program is designed SPECIFICALLY for you!

Email me at [email protected] – or call me at 916.273.9366 – to schedule your appt today.

PPS – Don’t take my word for it – see what folks have to say about us on Yelp here:

=> FVT on Yelp

Then email me at [email protected] – or call me at 916.273.9366 – to schedule your free Test a Trainer session!