Mindful Eating, KB’s for Fat Loss, New Boot Camp Time

Hey –

Hope your workouts are going AWESOME this week!!

We have a Mindful Eating workshop happening at the studio very soon, as well as LOTS of free info on how to use KB’s for fat loss and an announcement about a new boot camp time for you today … keep reading for more details on what’s happening this week at FVT:

Mindful Eating Workshop Regisration – Six Days to Save

If you want to know why most diets fail …

If you want to learn more about why we overeat and undereat … and how to stop the cycle …

If you’d like tips on retraining your brain toward healthier habits …

You should check out our upcoming Mindful Eating Workshop.

You still have six more days to a few $$ on registration and get some special “fast-action” bonuses … click the link below to check it out:

== >> Mindful Eating Workshop with Dr. Sean Cook @ FVT

 

How to Use KB Combos For Fat Loss

I’ve been talking a lot about how to using a special kettlebell method – kettlebell combos – to accelerate your fat loss results – over the last week or so. Here are some helpful articles for you to check out, just in case you missed them:

=> Kettlebell Combos for Fat Loss (part one – overview and sample workout)

=> Kettlebell Combos for Fat Loss (part two – planning and programming details)

=> 30 Day Rapid Fat Loss Solution – KB Combo #2

=> FVT Rules of Lean Eating

 

KB Combos for Fat Loss (special offer)

We have a great deal going on my new 30 Day Rapid Fat Loss Kettlebell Solution program for the next couple of days.

Two reasons why you should take a look at it:

1 – It’s a GREAT deal right now (it’s priced at under 20 bucks!)
2 – If you like training with kettlebells and your fitness goals include fat loss, this program WILL help you out.

=> Click here to learn more about the 30 Day Rapid Fat Loss Kettlebell Solution

 

New Boot Camp Time starting Nov. 8th

We’re adding a new boot camp time to the schedule – Thursdays at 5pm – beginning November 8th. Mark your calendars and be there or be square!

That’s it for now – keep training hard and talk soon –

Forest

The FVT Rules of Lean Eating

Today is Wednesday.

Hump day.

And when it comes to dieting for fat loss … it’s THE day where you probably start to slide …

You start with the best of intentions on Monday. You’re fired up to “re-start” after the weekend and get things dialed in for the week.

Tuesday’s pretty good, too … but you’re a little less fired up … and you’re having to fight a few cravings.

Wednesday rolls around, and you REALLY want a few of those chips/candies/whatever “tickles your fancy”… and you crack. You’re off the diet. And you figure what the heck, you’re already off the plan, why eat healthy now? 🙂

… it continues through the weekend … until the next Monday, when you decide you’re going to get back on the wagon again … and the cycle continues …

This is a VERY common pattern. Don’t feel bad if it describes you 🙂 The whole point of this article is to let you know that there is hope! And that you CAN do something about it!

All you need are the FVT Rules of Lean Eating.

(BTW, you’ll find a complete and done-for-you diet based on these principles in the 30 Day Rapid Fat Loss KB Solution meal planning guide that’s on sale for another day and a half at 50% off – just $20 bucks!)

The FVT Rules of Lean Eating

1. Eat lean protein at every meal

Include a lean protein source at every meal. This could be poultry, fish, egg(s), yogurt, protein powder, etc.

2. Eat veggies and/or fruits at every meal

Your primary carbohydrate source should be veggies and/or fruits. Your goal is to include one of these at every meal as well.

3. Eat a “good” fat at every meal

Finish off each meal with a “dash” of good fat like nuts, seeds, olive oil, avocado, etc.

4. Minimize your starches and processed carbohydrates

Keep your intake of things like bread, pasta, crackers, etc. to a minimum. One or two servings per day MAX.

5. REALLY minimize your sugar intake

Rarely, if ever, eat sugar. Period.

6. Drink about half of your body weight in oz. of water per day

So if you weigh 150 pounds, you should shoot for about 75 oz. of water per day (nine or ten eight ounce glasses).

7. Follow the “90%” rule

This rule says that you need to be “on” with the seven rules 90% of the time to see progress.

For example, if you eat three times per day, seven days per week … no more than two of your meals can break these rules.

You CAN go off the plan everyone once in a while … it’s just what you do on a regular and consistent basis that will determine your ultimate results.

 

That’s it. Couldn’t be simpler … and if you follow these rules, I GUARANTEE you will lose fat, feel great, and reach your weight loss goals quickly and easily!

Oh – and if you want a done-for-you meal plan to follow for the next 30 days – one that follows my rules of lean eating, but that also tells you EXACTLY what to eat – check this out (it’s only 20 bucks for the next 36 hours):

=> 30 Day Rapid Fat Loss KB Solution (includes done-for-you meal plan)

Thanks, and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

Why Most Diets Fail

Odds are you know WHAT to do when it comes to dieting for fat loss …

The tough part is actually DOING it 🙂

And this is the exact reason why most diets fail.

Sacramento Mindful Eating Expert Dr. Sean Cook wants to explain this concept in more detail – and what to do about it – at his workshop at FVT on November 8th. For more details and to grab a spot (and claim your early-bird sign up bonuses), click here:

=> Mindful Eating Workshop

 

Also going on this week …

If you have shoulder pain, you need to at LEAST check out my friend and colleague Rick Kaselj’s Fix My Shoulder Pain program. It’s on sale for 50% for a couple more days – and I have a special bonus that I’m including for you when you buy it. Find a quick tip to fix shoulder pain and more details about the program here:

= > Fix My Shoulder Pain

 

Thanks to all who attended last weekend’s anniversary party! We had a great turn out and a lot of fun. I just posted up a few pics of the action here:

=> FVT on Facebook

 

And finally, some client recognition from this week’s band challenge action.

Keri S with seven pull ups! Holy smokes! 🙂

And Scott S a new black band earner.

We also had lots of folks show some great improvements this time around … so great work to all.

That’s it for now – have a great one and talk soon –

Forest

Announcing: Mindful Eating Workshop from Dr. Sean Cook @ FVT

Wow! We’re still recovering from last weekend’s FVT 2nd Anniversary Party … it was a great success, and many thanks to everyone who attended. We’ll have the full scoop on that for ‘ya soon in our weekly update email …

But today’s focus is our upcoming Mindful Eating Workshop!

Learn about the Mindful Eating Workshop with Dr. Sean Cook @ FVT == <<

If you want to know why most diets fail …

If you want to learn more about why we overeat and undereat … and how to stop the cycle …

If you’d like tips on retraining your brain toward healthier habits …

You should check out our upcoming Mindful Eating Workshop. And even better news is that you’ll save a few $$ and get some special “fast-action” bonuses when you grab your spot now … click the link below to check it out:

== >> Mindful Eating Workshop with Dr. Sean Cook @ FVT

Thanks, and talk soon –

Forest Vance
Owner, Head Trainer, Forest Vance Training, Inc.

FVT Studio 2 Year Anniversary Party (reminder)

2011’s FVT “re-grand opening” bash was awesome, and we’ve already confirmed attendance for at least 50% more folks this year … it’s one you won’t want to miss!!

This Saturday, October 13th at 9 am, we’ll have:

  • Two free ‘Bring-A-Buddy’ boot camps (just a few spots remain, please RSVP ASAP if you’ll like to reserve one)
  • Over $500 worth of free gifts raffled off, including one month of unlimited boot camp sessions, two personal training sessions, boxes of Perfect Foods Bars, FVT Boot Camp T’s, and much more …
  • Awesome “one-day-only” deals on training for new clients and a “10-20-30” pro shop sale (we’ll have the lowest prices on FVT pro shop items EVER!!)
  • Complimentary food and drink

And much more!

Be there or be square –

– Forest
PS – I sent out an message yesterday about the five worst exercises you can do for your shoulders … it includes a special five video series that you won’t want to miss, especially if you have shoulder pain. Check it out here:

=== >> Five Worst Shoulder Exercises (never do these)

PPS – News and registration details about next month’s Mindful Eating Workshop at the FVT studio also coming very soon … keep an eye on your email inbox for details!

October 2012 Challenge Workout Results

The October 2012 Challenge Workout again, in case you missed it:

  • KB Swings (two hand, one hand, or hand-to-hand – your choice)
  • Push Ups (“regular” for guys, knees for gals)
  • Body Weight Squats
  • Plank Hold
  • Jumping Jacks

Get as many reps as you can of each exercise in one minute. Rest :30 between exercises. Upon completion of one round, rest :60 and repeat the circuit two more times for a total of three rounds. Keep a running total of reps throughout the workout. Your total number of reps for all three rounds is your final score.

 

And the results:

(ranked from lowest to highest):

P.T. 539
S.S. 568
B.D. 574
R.K 594
B.A. 615
J.V. 648
E.A. 657
A.S. 657
P.A. 676
B.P. 679
M.W. 682
R.M. 684
M.W. 693
F.R. 702
S.Y. 706
L.C. 717
M.A. 721
K.S. 724
B.C. 726
J.M. 729
M.T. 731
S.F. 749
C.A. 765
S.K. 772
J.J. 788
S.G. 931

 

Great work this month – ’till next time

Forest

3 Quick, Easy & Healthy Breakfast Ideas

October 2012 FVT Nutrition Challenge – Eat breakfast every day this week!

 

You know you need to be eating breakfast every day. But for a variety of reasons, you don’t.

Maybe the thought of food early in the morning doesn’t sit well with you. Maybe you’re typically running short on time in the morning, and (think) you don’t have time to eat.

If for whatever reason(s), if you don’t consistently eat a morning meal, I’ve got three quick, easy and healthy ideas snap you out of your “no-breakfast” rut!

 

WHY you need to eat breakfast

First, three great reasons WHY you need to eat breakfast (according to http://www.jhsph.edu/offices-and-services/student-affairs/Breakfast):

  • It provides you with nutrients and energy first thing in the morning
  • Studies show that it can help maintain a healthy body weight
  • If you skip breakfast, you’re likely starving by lunch time – and are more likely to make bad food choices

Three quick, easy and healthy breakfast ideas

1

1 egg
1 corn tortilla
1 tbsp avocado

2

1/4 cup cottage cheese
1/2 apple
6 almonds

3

1/2 cup plain yogurt
3 strawberries
1 tsp almond slivers

 

To sum up, you know you need to be eating breakfast every day – but for a variety of reasons, you don’t.

Well – not only does breakfast provide you with nutrients and energy first thing in the morning, but if you skip breakfast, you’ll likely end up starving – and making bad food choices at lunch time.

Use the three quick and easy meal ideas in this article to get you started – and happy breakfast eating to you!

– Forest

PS – Be sure to sign up for my newsletter (and grab your free gifts) for more great nutrition tips like these delivered FREE to your email inbox every week … just drop your best email into the box at the upper right of the page to do so now!

October 2012 Challenge Workout

October 2012 FVT Challenge Workout

  • KB Swings (two hand, one hand, or hand-to-hand – your choice)
  • Push Ups (“regular” for guys, knees for gals)
  • Body Weight Squats
  • Plank Hold
  • Jumping Jacks

Get as many reps as you can of each exercise in one minute. Rest :30 between exercises. Upon completion of one round, rest :60 and repeat the circuit two more times for a total of three rounds. Keep a running total of reps throughout the workout. Your total number of reps for all three rounds is your final score.

Good luck! Workout results will be posted at the end of the week.

– Forest