MY Daily Diet

The most important part of any diet plan? Your ability to stick with it for a long period of time.

No matter how “ideal” a meal plan might be for reaching your fitness goals, if you can’t actually do it, day in and day out – it won’t work for ‘ya! 😉

I thought I’d share with you how I eat every day as an example of a solid, healthy and do-able diet plan … this diet keeps me relatively lean year-round (around 12% body fat – if I’m trying to get really lean, I’ll tighten things up a bit – but that’s for another post) … and, most importantly, I can stick to it for the long term.

Click here to see it now:

=> MY daily diet

Thanks, and have a great day –

Forest

PS – If you’re in the Sacramento area, come check out the kettlebell workshop we’re holding at our studio this weekend. We’ll be training hard, teaching the KB basics and having a lot of fun in the process. Get more details and reserve your spot here:

=> Sacramento, CA KB Workshop @ FVT

June 2013 Challenge Workout Results

Here’s a link to the the June 2013 FVT Challenge Workout again, in case you missed it:

=> June 2013 FVT Challenge Workout

And the results:

(Done to “standard”)

GV 16:33
SF 16:51
CA 17:05
LC 17:11
MP 17:22
PK 17:24
BM 17:27
SK 17:41
SS 17:43
MA 17:43
RM 17:44
BC 17:58
JM 18:45
DS 19:22
JV 19:34
SB 19:43
MG 19:53
LA 19:55
SS 20:20
KM 20:26
KS 20:29
BP 20:39
BD 21:05
AS 21:06
JM 21:11
JC 21:23
RK 21:52
RA 21:58
NP 24:36

(Modified)

SG 14:57
NW 18:05
KD 18:05
PK 18:43
LF 18:55
BR 19:30
FY 19:38
NW 19:44
RS 21:00
BS 21:22
JP 21:36
EZ 22:08
AL 22:09
JG 22:18
BA 22:51

Great work everyone! ‘Till next time –

The FVT Team

June 15th Kettlebell Workshop @ FVT – Five Great Reasons to Sign Up

The June 15th Kettlebell Workshop @ FVT is about one week away! I am very much looking forward to a day of hard training, meeting some great new kettlebell peeps, and doing my part to spread the “KB gospel” to the masses …

If you have been considering signing up, but are still “on the fence”, I thought I’d do my best to convince you to join us :) Here are five great reasons you should sign up for the FVT Kettlebell Workshop on June 15th, 2013:

1. You’re looking to learn the basics of safe and effective kettlebell training

If you’ve never trained with kettlebells before, or have very limited experience, this workshop is without a doubt for you. And I can tell you first hand – books/DVD’s/etc. only go so far. Having in-person instruction and feedback is critical in helping you learn kettlebell training the right way.

2. You are already training with kettlebells, but are having problems mastering good technique

Maybe you’ve been training with kettlebells for a few months, or on and off for even years. Your workouts are going *okay*, but you feel like you just don’t quite have good technique mastered. Coming to this workshop will give you the training tips and techniques you need to take your training to the next level.

3. Your lower back/wrists/shoulders/etc. hurt after a training session – and you’re not sure why

We’ll be talking a lot at the workshop about common kettlebell training mistakes – and how to fix them.

For example, if you’re doing your swings properly, you should NOT be feeling them in your lower back. Unfortunately, this is a problem a lot of folks – especially when they are self-taught – experience.

I will show you how to fix this, and many more, kettlebell training mistakes at the June 15th FVT Kettlebell Workshop.

4. You’re a fitness pro yourself, and you want to learn some basics to use with your clients.

To be clear – this is NOT a certification of any kind. But it IS a great way to learn the basics of safe and effective kettlebell training, that you can take back and use with your own clients.

5. You want to take your kettlebell workouts to the next level and spend a day around like-minded KB enthusiasts

Hey – if you like training with KB’s, it’s fun to get together with others who do, too! We’ll train hard all day, and have a great time doing it ;)

 

Okay. If you’ve been thinking about attending my kettlebell workshop on the 15th, I hope this article has helped you make a final decision. If you have any questions, feel free to shoot me a message and I’ll do my best to help.

Look forward to seeing you there! Click the link below to sign up now:

=> June 15th Kettlebell Workshop @ FVT

Thanks –

Forest Vance
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor

June 2013 Challenge Workout

Whew! The June 2013 FVT Challenge workout is already underway … and BOY is it 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

Beginner KB Fat Loss Plan

To kick off today’s post, instead of selling you on the idea of using kettlebells for fat loss, I’ll let one of my loyal and best kettlebell training clients do it instead 🙂 Click the ‘play’ button below to listen to Keith M.’s kettlebell testimonial:

Keith M.’s kettlebell testimonial

[audio:https://www.forestvancetraining.com/wp-content/uploads/2012/01/Keith-Testimonial.mp3|titles=Keith Testimonial]

Keith’s goals are, in a nutshell, to stay healthy for the long term … in his words, “to be fit now to stay fit later”. In the first six months of his kettlebell training program, he lost almost 4% body fat, gained 11 pounds of muscle, drastically dropped his cholesterol, and has fallen in love with kettlebells 🙂

So in the spirit of June 15th’s Kettlebell Workshop at our Sacramento personal training studio, I’ve put together a complete kettlebell fat loss plan for beginners to introduce you to the joys of kettlebell training … enjoy!

– Forest

Background – Why Kettlebells Rock For Fat Loss

Check out the ‘Sacramento Kettlebell Instruction’ page on this site for an intro to the benefits of kettlebell training:

Sacramento Kettlebell Instruction

Beginner Kettlebell Exercises

Two exercises form the foundation of HardStyle (what we teach at the FVT studio) kettlebell training – the swing and the Turkish get up. Click the links below to learn how to do each of these exercises (each article includes instructional video):

The Kettlebell Swing

The Turkish Get Up

Beginner Kettlebell Routine For Fat Loss

Once you’ve mastered the swing and the get up, here’s a full kettlebell workout routine to take your training to the next level:

Beginner Kettlebell Workout

In conclusion, kettlebells are an awesome training tool for fat loss, lean muscle gain, and total body conditioning. This kettlebell fat loss plan for beginners provides an introduction to the kettlebell, a description of the most basic of HardStyle kettlebell moves and a simple (but tough) routine to get you started. Train hard and talk soon!

-Forest Vance, Level 2 Certified Russian Kettlebell Instructor

P.S. At this time of this writing, there are just a few spots remaining for our June 15th Kettlebell Workshop! To learn more about it and grab your spot now, click here: June 15th Kettlebell Workshop @ FVT

Simple Yoga Routine (free)

I like the IDEA of doing a simple yoga routine. It could most definitely compliment and improve one’s FVT-style, functional training, hybrid strength and conditioning workouts.

There are just some aspects of it that I still have trouble wrapping my mind around. Here’s an excerpt from the article I’m about to share with you, that may help you understand where I’m coming from:

Yoga isn’t for real men. It’s for soy-boys, the “weeds and seeds” crowd; those skinny fat Nancies that wear Lycra pants and sit around sipping wheat grass smoothies after their light and invigorating ‘core circuits.’

THAT sort of thing is what pops into my head when I think of yoga. I realize, however, that my thinking is somewhat flawed 😉 So I have been making an effort to change my mindset.

And I am now convinced – after talking with various yoga instructors and experts, as well as doing a good bit of research on my own in recent months – that a simple yoga routine does in fact have a place in one’s strength-based fitness program.

If you are looking for a yoga routine that is simple to understand, that doesn’t require a bunch of equipment, that takes less than 10 minutes to do and that will actually WORK as a compliment to your current program, check this out:

=> Simple Yoga Routine

That’s it for now. Have an awesome weekend, and talk soon –

– Forest Vance

Owner, head trainer, Forest Vance Training, Inc.

FVT Complete Body Transformation FAQ

Quick follow up on yesterday’s message –

In it, I told you all about the new FVT Complete Body Transformation program.

If you missed the details, click here to see ’em now:

=> FVT Complete Body Transformation Program

The interest for this program has actually been considerably higher than I originally expected. I am realizing (now) that there is nothing like it offered anywhere else in the Sacramento area. Which is pretty darn cool!

Anyway, I thought I would quickly go through and answer some of the questions we have been getting over and over about the program, in case you’re considering contacting us about it, but are still on the fence:

 

FVT Complete Body Transformation FAQ

 

Q – Who exactly is this program for?

A – Someone who is completely serious about getting into the best shape of their life.

This could be because you have a big event, like a wedding, coming up. It could be because you are having some serious health issues, and you have no choice but to change. It could be that you’re just sick and tired of being sick and tired.

Whatever your reason(s), you’re totally, totally serious and dedicated to making a HUGE change in your life.

 

Q – What’s the quick breakdown of what the program includes?

A – Two private training sessions each week. Unlimited semi private training sessions each week. Unlimited boot camp sessions each week. You will be working out at the studio anywhere from five to ten times per week, depending on your fitness level, goals, etc.

You’ll also get on-going nutrition coaching with food log reviews and feedback every week, a year’s membership to our weekly workouts membership site, and access to all of Forest’s videos, ebooks, books, DVDs, etc. as needed.

 

Q – What is the cost of the program?

A – $999, billed monthly.

I realize that it does sound like a lot at first glance … but when you consider what you are getting, it is actually a significant discount from what you would pay if you were to do all of these things separately.

Here’s how it breaks down:

– 2 private personal training sessions per week (8-10 sessions per month @ $75 each = $600-$750 per month value)
– unlimited semi private training (1-2 sessions per week @ $40 per session = $160-$320 per month value)
– unlimited boot camps (1-2 sessions a week @ $20 each = $80-$160 per month value)
– nutrition coaching ($99 per month value)

= a real, actual value of $1329 per month.

Plus, when you sign up, you get:

– all of my programs and products as needed (over $740 value)
– year membership to my weekly kettlebell workouts program ($99 value)

If you think this program could be right for you, and you’re interested in learning more, contact us by calling (916) 273-9366 or leaving a message here, and we’ll schedule a phone consultation to chat further and see if it’s a good fit.

As I mentioned before, this program is going to take a serious commitment of time and resources from BOTH of us … and that being said, we have space for only two one people in this program (one of the spots is already filled). If you are interested, please contact us asap!

Thank you so much, look forward to hearing from you soon.

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Certified Fitness Nutrition Coach
Certified Russian Kettlebell Instructor
Owner, head trainer, Forest Vance Training, Inc.

New Complete Body Transformation Program @ FVT (for very serious people ONLY)

Erik dropped 60 pounds and 16% body fat @ FVT

Hope you had a great holiday weekend, got to enjoy some time with your family and friends, relax and have fun, and maybe even get in a workout or two! 😉

Today’s message is about a new program we’re rolling out this week @ FVT. It’s been a long time in the making, and I’m super excited about it. It’s quite honestly like nothing we’ve ever done before.

But before we continue, I want to let you know that this program is for very serious people only. It’s going to help a few select people get some AMAZING results … but it’s ONLY for folks who are seriously dedicated and ready to make a big change in their lives.

Still with me?

Cool. Let me break it down for you.

Maybe you have a big event coming up.

Maybe you’re getting married.

Maybe your health is at risk.

Maybe you want to do this for your kids.

Maybe you’re just fed up with being out of shape and not having the body you want.

Maybe you’re sick of not having the mental focus that you want to do your work, to do your everyday tasks, to take care of your family.

At the end of the day, whatever your motivation, you’re ready to make a change and you’re ready to get really serious about it.

This program is designed specifically for you.

Now introducing …

The FVT Complete Body Transformation Program

Here’s what this new and exciting program includes:

  • Two private training sessions/ week – you’ll get complete, undivided, 100% one-on-one attention to your goals and specific training needs
  • Unlimited semi private group sessions/week – so that you can work out in a small group setting and get that extra push and accountability from the folks you’re working with … but where the workout is still geared towards your specific goals, fitness level, etc.
  • Unlimited boot camp sessions/week – enjoy the benefits of working out in a slightly larger group … you’ll get a fun and high intensity workout, and work towards your fitness goals with a like-minded group of peeps
  • Nutrition coaching – we’ll get you 100% dialed in on your eating (a HUGE component of reaching your goals), give you on-going feedback on exactly what you should be doing, and a specific plan to get you where you want to be
  • Access to ALL of our programs and products as needed – Ebooks, video-based programs, physical books, DVDs. Any of these, as needed, you’ll get a copy of included when you sign up for this program.
  • One year membership to the new-and-improved-for-2013 FVT Coaching Club – you’ll get three brand new FVT workouts per week on an ongoing basis, so that if you’re away from the gym, you’ll always have a workout to do on your own.

If you think this program could be right for you, and you’re interested in learning more, contact us by calling (916) 273-9366 or leaving a message here, and we’ll schedule a phone consultation to chat further and see if it’s a good fit.

As I mentioned before, this program is going to take a serious commitment of time and resources from BOTH of us … that being said, we have space for only two people in this program. It’s for a very specific person … BUT … this message is going out to about 100 active FVT clients and over 1,000 folks on our local email list … so in other words, if you are interested, it’s probably in your best interest to contact us ASAP before the available spots fill up! 🙂

Thank you so much, look forward to hearing from you soon.

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Certified Fitness Nutrition Coach
Certified Russian Kettlebell Instructor
Owner, head trainer, Forest Vance Training, Inc.